Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 29th 2021

Please check the lost & found crate under the bench in the front room for your lost items. Everything is going to good will on Friday. I posted some photos of items on our social media. 

Our app is DONE!!! We are going to be using the glofox app (instead of mindbody) beginning in February! It’s so much easier to use than mindbody has really cool features (like you can gift a friend a free week) make changes to your membership, book classes and consults etc! We are very excited about it. Login today and start exploring!

Strength & Conditioning:

A.) Friday Superset 
3-5 Heavy Front Squats (building)
1min. of Max Effort Pull-Ups
Rest 2min. Repeat For 4 Total Sets.
*Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min.
*Hit the heaviest Front Squats you’re comfortable hitting today and you may build a little on each working set.
B.) For Time:
100 Alt. DB Snatches 50/35
50 Power Cleans 50/35s
*EMOM 7 Wall Balls 20/14

*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like 🙂

*ADV 30/20lb ball
*Time CAP: 16min.


3 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row

5 Rounds:
6 Burpees
6 Air Squats
6 DB Push Press 50/35s

3 Rounds:
11/8 Cal Assault Bike
11/8 Cal Row

5 Rounds:
7 Burpees
7 Air Squats
7 DB Push Press 50/35s

3 Rounds:
12/9 Cal Assault Bike
12/9 Cal Row

5 Rounds:
8 Burpees
8 Air Squats
8 DB Push Press 50/35s

Notice that each 5min. section gets a little harder each time. If you know the numbers are not possible for you, then scale them back as needed to make it work. As you warm up, you may get a better idea what works for you with an experimental run through or 2.

ADVANCED athletes:
Guys: Try 10/12/15 cals on the cardio sections and 8/9/10 on the workout sections.

Ladies: Try 7/9/12 cals on the cardio sections and 8/9/10 on the workout sections.

Your score is how many sections you finish! The highest score would be 6

Da Daily D:

Part 1.)

“Big DB Complex”

1 Set as fast as possible….
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press

Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.

Part 2.)

5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that’s fine! Just keep rest breaks short.

Part 3.)

3min. of Max Effort DB Russian Twists
*Same notes as above

DB Russian Twists:

DB Weighted Dips: (You can also use a chair at home)

Full Body Aesthetics: Day 19 Cycle 7

Barbell Push Press
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

10min. to Build up to a 5 rep max Hip Thrust
Take 50% of that and complete 50 reps as fast as possible
*On the first part try and make big jumps and keep hitting sets of 5 until you no longer can. Ideally, you can do this entire piece in 10-12min.

Chest/Back Superset:
3 Sets:
1min. of Alternating DB Push-Ups
1min. of Pull-Ups
1min. Rest
*On the Push-Ups, I recommend doing 5-7 reps on each side before you switch (Video below)

Tricep/Bicep Superset:
(Keep effort at 6 out of 10 today here)
10-12 Flat Bench Barbell Skull Crushers
Immediately into;
10-12 Internal Banded DB Curls on Each Arm
Rest 90sec. Repeat For 3 Total Sets

15-20 Seated DB Calf Raises.
Rest 60sec. Repeat For 4 Total Sets


Internal Banded Bicep Curl:


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