Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Oct 21st 2020

Strength & Conditioning:

A.) Deadlift / Weighted Plank Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. *Try for a little more weight today
With the TTB coming up later, it’s going to a good ab day 🙂
B.) 18min AMRAP:
6 Cal Row or 6 30ft Shuttle Runs
6 Toes-To-Bar or 12 V-ups
6 Front Rack Lunges 95/65lbs.
*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75


Part 1) Fun Conditioning Piece:

Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂

Part 2)  Full Body Circuit:

2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)

*You need 2 chairs or 2 benches

Here is a YouTube link to the Roxanne song:

Shoot Through Complex:
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)


12 min to finish…
Single Arm DB Thrusters 45/30lb.
Burpee DB Deadlifts 45/30s
*switch arms every 5 reps on the thrusters

12 min to finish…
5 Rounds:
20 Barbell Lateral Lunge (L+R=2)
10 Toes to Bar
10 Calorie Assault Bike

8 min EMOM:
Min 1: 20 Seated Knee Tucks
Min 2: 20 DB Russian Twists (30/20lb.)
*At any point, you may trade “2” of those minutes for a 50sec. Plank

*3 min rest between sections

Bodyweight knee tucks will probably be fine on that last section, but incase you want to add weight it looks like this:

Da Daily D:

20min. AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Alt. DB Snatches 50/35lb.

This is a version of the Hero WOD called, “Nate.” The true version has 8 KB Swings with a 70/53lb KB. I think 8 DB snatches from the ground is pretty equivalent. Or if you have more DBs, you could try 8 Hang DB Power Snatch with a 70/50.

*If you can NOT do muscle ups, give this version a go:

20min. AMRAP:
4 Handstand Push-Ups
6 Pull-Ups
8 Alt. DB Snatches 50/35lb.

Full Body Aesthetics: Day 10 Cycle 4

Thursdays and Sundays are optional rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

10 DB Spilt Squats on Each Leg *At least 5% more than day 1
Superset with;
Banded adductors (inner thigh) to failure (20 rep range on tension)
Rest 90sec. Repeat for 3 total sets.

15-20 Banded Flat DB Chest Press
Rest 90sec. Repeat For 4 Total Sets.

Single Arm High Row (lying)
Complete Max reps on ea. arm
Rest 60sec. After the 2nd Arm. Repeat For 4 Total Sets. *Shoot for a tension that gets between 15-20 reps

10-12 Seated Arnold Press  *Shoot for at least 5% more than Day 1

Biceps + Triceps Superset:
Max reps of Tricep “Pull-Downs” with pipe or broom stick
immediately into;
Max Single DB Bicep Curls  *Shoot for 25-30 reps here. So a lighter DB today
Rest 90sec. After Each Set

“Tabata” DB Russian Twists
20sec. of work
10sec. of rest
Repeat For 8 Rounds Straight. (4min. Total)

Categories: WOD