Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Sep 23rd 2020

Strength & Conditioning:

A.) Power Superset
3 Back Squats (Climbing. Try and build to a max by the last set)
Superset with;
2 Power Cleans (Climbing. Try and build to a max by the last set)
Rest 90sec. After Each Set. Repeat For Total 4 Sets.

Score is both weights combined.
B.) Tabata (20 sec on 10 sec off x 8 Rounds)
Front Squats 95/65lb.
Toes-To-Bar or V-ups
Alt. DB Snatches 50/35

NO REST BETWEEN STATIONS. Each Station takes 4min. The entire sequence is 16min. total.


“Twisted Steel & Sex Appeal”

4 Rounds For Time and Quality:

25 Elevated Heel Air Squats
25 Towel Rows
25 Seated Knee To Chest
25 Glute Bridges
25 Chair Dips
25sec. Hollow Hold

Time CAP: 20min.

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

Towel Rows Demo:

Seated Knee To Chest Demo:

Chair Dips Demo:

Glute Bridge Demo:

Hollow Hold Demo:


2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max Cal Bike in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max Cal Row in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
Russian Swings 70/53lb.
Immediately into…
Slam Balls 30/20
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

Da Daily D:

5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar
1min. Rest

This is one of those ones that look super easy on paper 😉

Full Body Aesthetics: Day 17 Cycle 3

Legs/Chest Superset:
12-15 Narrow Stance DB Deadlifts
Immediately into;
12-15 Incline Single DB Cleavage Cutters
Rest 90sec. Repeat For 4 Total Rounds.

Back/Bicep Superset:
12-15 DB Penday Rows
Immediately into;
12-15 DB Hammer Curls (curl both at the same time)
Rest 90sec. Repeat For 4 Total Rounds.

12-15 Wide Grip Barbell Upright Row. Rest 90sec. Repeat for 4 Total Sets. (1-2 hand spaces outside of shoulder width)

30sec. of Banded “Push” Downs
Immediately into;
30sec. of Banded “Pull” Downs
Rest 60sec. Repeat For 4 Total Sets.
*Use a pipe or broom like the video. Unless you have access to an actual cable setup.

7 Rounds:
30sec. of Calf Raises (right side only)
30sec. of Calf Raises (left side only)
30sec. Rest
*Holding 1 DB on the same side your doing raises on. Go as heavy as you can and keep a good and controlled movement. No super fast rushed reps on these PLEASE.

Narrow Stance DB Deadlifts:

Incline Single DB Cleavage Cutters:

DB Penday Rows:

DB Hammer Curls:

Banded “Push” Downs:

Banded “Pull” Downs:

CYCLE 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

CYCLE 2 (5 Weeks) Starts on 5/25/2020 and will require dumbbells, a pull-up bar, a barbell (with plates), and resistance band.

**Suggested that all new members start on 4/20

Categories: WOD