Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 22nd 2021

Strength & Conditioning:

A.) Three Position Snatch 
Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor

*Rest 1-2min. After Each Set and keep going until clock runs out.

*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.

*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.

B.) 12min. to try and finish…
Snatches 75/55
Burpees Over The Bar
immediately into;
Push Jerks 115/75

ADV is 135/95 on the Jerks


A.) 3min. on 1 min off for 4 total rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min. (including the 1min. on the last round)

3min. on 1 min off for 4 total 
200m Row
15 Wall Balls 20/14lb.
Max American KB Swings (53/35lb.) in remaining time (Goal: 15+)

We’ve had a lot of longer stuff throughout the week, so it’s time for some short intervals!

Hit each 3min. AMRAP with as fast as an effort as possible, BUT with just a little left in the tank so that you can get close to repeating that effort for all 4 rounds. Ideally, you would stay between 5-6 reps on your best and worst rounds.

Since most people are not super proficient at overhead squats, I just wanted to keep the weight light here and hammer out reps with just the bar. Beware though! It still does get spicy! If you’re advanced though and you want to add a little weight, go for it. I suggest 95/65 if so 🙂

Da Daily D:

Section 1.)

2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max Handstand-Push-Ups

Rest 1min. Repeat For 4 Total Sets.
Advanced: Strict HSPU’s

Section 2.)

10min. AMRAP:
5 Chin-Ups (underhand grip)
5 DB Bench Press

Section 3.)

8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest

*Section 2: You may kip these a little if you need to. For the weight on bench, I would go with something you know that you will never have to break, but not so light that it never gets hard. You should be feeling it after 3 rounds. Everyone will need to rest a little here and there during this piece, but try and keep moving.

*Rest 3-4min. Between Sections

Full Body Aesthetics: Day 12 Cycle 7

Barbell Push Press
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

8-10 Barbell Bulgarian Split Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets.

10-12 Reverse Grip Flat Barbell Bench. Rest 90sec. Repeat For 3 Total Sets.

90sec. of Max Strict Pull-Ups
90sec. Rest
Repeat For 3 Total Sets

Triceps: (Keep effort at 6 out of 10 today here)
10-12 Flat Double DB Skull Crushers. Rest 60sec. Repeat For 3 Total Sets.

Biceps: (Keep effort at 6 out of 10 today here)
12-15 Single DB Curl (held vertically)
Rest 60sec. Repeat For 3 Total Sets.

Standing Barbell Calf Raises. Put whatever your bodyweight is on the bar and complete max reps with that weight for 1min. Rest 1min. Repeat For 3 Total Sets.


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