Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Dec 3rd 2020

Strength & Conditioning:

A.) Hang Pow Snatch & Hang Pow Clean EMOMs
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
*Score is heaviest 2 rep snatch and 2 rep clean combined.
B.) Annie bought a kettlebell  (Time)
Double Unders
AbMat Sit-Ups
Russian KB Swings 53/35

*Time CAP: 15min.
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!


3 Rounds:
1 min. of Assault Bike
1 min. of DB Push Press 50/35s
1min. of Toes-To-Bar
1min. of Rowing
1min. of Russian KB Swings 70/53
1min. of Burpees
1min. of Db Snatch 50/35
1min. of Wall Ball 20/14
1min. of Push-Ups

– 3 minute Rest –

Getting ALL the fitness in today 🙂

You may sub out one of the cardio pieces for a 200m Run, but you gotta move!

**Calorie Goals For Men:
15-20 Cals on ALL machines

**Calorie Goals For Women:
12-15 Cals on ALL machines

Da Daily D:

Get as far as possible in 20min…

3 Rounds:
30 Push-Ups
30 Alt. Hang DB Snatches

2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press (both at the same time)

1 Rounds:
100 Air Squats
200 Double Unders

*Use 45/30s
*Advanced 50/35
*Go FAST! If you finish, put your time in!

Full Body Aesthetics: Day 18 Cycle 5 Rest Day

Thursday’s and Sunday’s are rest days on this program.


Categories: WOD