Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Dec 11th 2020

Strength & Conditioning:

A.) Strict Press Superset
Strict Press 6-8 Reps
*NO DIPPING at the knees today!
Immediately into;
Your choice:
1.) 50 Double Unders
2.) 12-15 Lateral DB Raises
3.) 10-12 Supinated Barbell Rows
Rest 90sec. Between Sets. Repeat For 4 Total Sets.
B.) Lucifer (Time)
20min. to finish…
Devil Press 45/30s
200m Run
*ADV 1 Rope Climb after each round
*ADV+ 1 legless rope climb, start seated
C.) Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)


5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP’s 75/55lb. Bar
1min. of Assault Bike For Cals
Rest 2min.

– Super Fight Gone Bad style
– Share equipment.
– Go hard on each minute.
– There is no transition time.
– Earn that 2min. Rest!

Da Daily D:

Part 1.) Chest/Back/Core

EMOM x 15min.  (5 Rounds)
Min. 1) Partial DB Cleavage Cutters
Min. 2) Pull-Ups
Min. 3) Hollow Body Hold
*NO REST between rounds

—Rest 2-3min.—

Part 2.) Tricep work

5min. running clock for max reps:
Weighted Bench Dips
*Pick a weight that you think you can get at least 50 reps with.

Full Body Aesthetics: Day 26 Cycle 5

(Recovery Week) Effort today is 6-7 range and no more than 3 working sets.

Shoulder/Back Superset:
Standing Strict Shoulder Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After Each Set Go Immediately Into;
10 Barbell Rows (Regular Grip). Pause at the top of each rep for 1sec. and SQUEEZE your lats.
*Rest 2-3min. Between Sets

8-10 Bulgarian DB Split Lunges on each leg. Spend 2-3 seconds on the decent of each rep. Rest 90sec. Repeat For 3 Total Sets.–8

Chest/Tricep/Bicep Superset:
8-10 Incline Barbell Bench Press
10-12 Single DB Incline Tricep Extensions
15-20 Banded External Bicep Curls
Rest 90sec. After Completing All 3 Movements. Repeat For 3 Total Sets.

Build Up to a 10 rep Max of Standing Barbell Calf  Raises.
*Rest 60sec. And then complete as many reps as possible at 50% of the weight in 1min.
*Rest 60sec. and repeat for 3 total sets.
*You only do the 10RM once, but you do 3 of the 1min. max rep sections.
*Keep a slower controlled motion versus fast bouncy reps.

Regular Grip Barbell Bent Over Rows:

Single DB Incline Tricep Extensions:

Banded External Bicep Curls:


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD