Strength & Conditioning, Bodywork, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Sep 9th 2020

Strength & Conditioning:

A.) Snatch or Power Snatch 
15min. to hit a 3RM “Touch and Go”
*Work on not losing your hook grip, being smooth through the hips (down and and up), and keep your feet in place.
*Rest 90sec. Between Sets and keep climbing until the time is up!
B.) CHALKolate Chip (Time)
18min. to finish…
40 Cal Assault Bike or Row or 800m Run
30 Toes-To-Bar or 30e Crossbody V-ups
20 Wall Balls 20/14
10 Deadlifts 225/155
5 Muscle Ups/ Scale to Burpee Pull Ups
10 Deadlifts 225/155
20 Wall Balls 20/14
30 Toes-To-Bar or 30e Crossbody V-ups
40 Cal Assault Bike or Row or 800m Run


20min. Running Clock…
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible.

Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..

You are essentially adding the first number to the next movement each time if that makes it easier to count. Once you finish, it’s max figure 8’s!

Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

Figure 8 Demo:


“Pumpin Cardio”

36min. EMOM: (4 Rounds)
Min. 1: 12/9 Cal Bike
Min. 2: Max DB Hammer Curls 25/10s+
Min. 3: 12/9 Cal Row
Min. 4: Max DB Skull Crushers 25/10s+
Min. 5: 12/9 30 ft Shuttle Sprints
Min. 6: Max DB Strict Press (as soon as you fail, continue with push press)
Min. 7: 50 Double Unders
Min. 8: Max Push-Ups
Min. 9: REST

The cardio is on the easier side. so that you can really put out on the pump stuff. Be sure to get quality reps in and stop around the 45sec. mark so that you can get to your cardio piece and be ready.

Da Daily D:

For Time:
10 DB Hang Clean + Jerks (right arm) 45/30lb
10 DB Hang Clean + Jerks (left arm)
10 DB Front Squats with (2) DBs
… Then 9 of all that… Then 8… All the way down to 1.

So it’s just 1 DB for the Clean and Jerks. Then you need both for the Squats. This is going to be harder than the snatch and thruster combo we’ve done in the past.

Full Body Aesthetics: Day 2 Cycle 3

10 Bulgarian Barbell Lunges on each leg. Rest 90sec. Repeat for 4 Total Sets.

25 High Banded Chest Fly (right)
25 Push-Ups
25 High Banded Chest Fly (left)
25 Push-Ups
Rest 90sec. Repeat for 2 Total Sets. (Keep the tension so that 25 is almost your max rep.)

15min. To Complete 100 Strict Pull-Ups. You may switch your grip at any time (close, wide, or underhand) BUT…. each time you break, you must do 10 DB Russian Twists with a 45lb. DB for men and 30lb. for women. Left + Right equals 1 rep.

12-15 Dumbbell Front Raises
Immediately into;
Max effort banded Pull-Aparts
Rest 60sec. Repeat for 4 Total Sets.

12-15 Supinated DB Curls
Immediately into;
15-20 Banded Tricep “pull” downs
Rest 60sec. Repeat for 4 Total Sets.

7min. of Calves:
Working 30sec. on 30sec. off (7 rounds), complete as many Seated DB Calf Raises as possible. Shoot for a SLOW controlled movement.

Categories: WOD