Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 10th 2021

Strength & Conditioning:

A.) Back Squat (Week 2 of 20 rep MAX)
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re shaking at about 14 reps in. Dig Deep!!
B.) 15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-3 -18 for the run do a 400m relay style in 100m intervals.


Triathlon Style Murph

Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Assault Bike

– If you fininsh, put your time in!
– Just like regular murph, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5 rounds of 5/10/15)
– RX+ is NOT broken up

Da Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Few thing to know:
1.) BOTH sides of the DB must touch the ground on DB Deadlifts. Not just 1 side.

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics: Day 1 Cycle 7 Whooo new cycle!

What I am about to share with you doesn’t even exist. We are going to focus  on one body-part as the main piece of the day per usual, but I am going to put a “german volume” emphasis on it with half the volume so we can still do this inside the parameters of full body training. There is a catch though… Each week your main lift for the day will get progressively harder because of the rest breaks and tempo. As the weeks progress, you will be lifting the SAME weights as the week before, BUT you will have to do it faster. Instead of load, we will use time (rest breaks AND time under tension) as our variable for hypertrophy. It works equally as well AND it’s new for everyone. Maybe we should call it “American Volume Training?” haha. enjoy everyone 🙂

Back Squats
5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo. What does that mean? Take 4sec. to descend, spend 0sec. at the bottom, shoot up, and spend 0sec. at the top.

Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
1min. of Strict Pull-Ups
Rest 90sec. Repeat For 3 Total Sets

12-15 Barbell Front Raises
Immediately into;
12-15 Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets

1min. of Banded External Curls with a 1sec. pause at the top of each rep.
Rest 1min. Repeat For 3 Total Sets.

10 rounds:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups
*I recommend between 25-35lbs. for weight.

Barbell Front Raises:


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