Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Jan 8th 2021

~6 weeks
~2 Week meal plan
~Grocery lists
~Weekly Check in’s with your coach
~Accountability meetings
~Everything you need to make meaningful long term lifestyle changes for fat loss!

Strength & Conditioning:

A.) Snatch 
Every 60sec. For 4min:
4 Power Snatches

Every 60sec. For 4min:
3 Power Snatches

Every 60sec. For 4min:
2 Power Snatches

Every 60sec. For 4min:
1 Power Snatch

*The sets of 4 are more used as a warm up set with about 30-40% of your max, then as you go through the ladder, throw on whatever feels right to get the biggest lift at the end! The end should be a max effort or close to it.

B.) 15min. to get as far as possible…

4 Rounds: (72 total reps)
3 Thrusters (95/65lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

3 Rounds: (54 total reps)
3 Thrusters (115/75lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

2 Rounds: (36 total reps)
3 Thrusters (135/95lb.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

1 Round: (18 total reps)
3 Thrusters (155/105lbs.)
6 Pull-Ups
9 American KB Swings (70/53lb.)

Notice that the weight goes up each section! If you happen to finish, put your time in the comments!


In Teams of 2…

30 Rounds (15 Each)
“I go, you go style”

6 Cal Assault Bike
6 Pull-Ups
6 Wall Balls (20/14lb.)
6 Alt. DB Snatches (50/35lb.)

You must complete a full round before your partner goes.

Time CAP: 35min.

*We did something similar in the strength & conditioning program a few weeks ago and it was AWESOME!

**If for any reason this takes you LONGER than a minute per round (each), consider dropping the reps to 4 or 5. I definitely want everyone MOVING FAST or it won’t be that fun. It’s made to go hard for 45-60sec. and switch!

RX+ Options can be a 30/20lb wall ball and/or a little heavier DB, like 70/50 on the snatches.

Da Daily D:

5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

Get as far as possible…
Strict Chin-Ups (underhand grip)
Strict HSPU’s

You can scale that last section to kipping if you need to, it’s just a lot faster that way.

Double DB Snatch:

Full Body Aesthetics: Day 26 Cycle 6

Shoulders/Back Superset:
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;
10-12 Barbell Bent Over Rows (Regular Grip)
Rest 90sec. Between Supersets.

10 Rounds: (5min. Straight)
20sec. of Barbell Hip Thrust
10sec. of REST
*Try and stay within 2-3 reps for the piece. Use a weight that you could probably do about 20-30 with in one shot if you had to.

Chest/Tricep/Bicep Superset:
1min. of Max Push-Ups
1min. of Supinated DB Curls
1min. of Incline Bench Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets
*Use a weight that you can move consistently the whole time with short 5-6sec. breaks when you need them.

With just a barbell on you back and 1 hand on a wall or post for balance.
8 Rounds:
20sec. of Standing Calf Raises
20sec. Hold at the top
*This is a little longer hold than we have done in the past. I want to focus mostly on that top part of your calf today, so keep it flexed hard and then try and match your reps on the round previous on the raises. If you want to add a little weight you can, but just know the pain is coming 🙂

Regular Grip Barbell Row:

Double DB Skull Crushers:

Supinated DB 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.”

Cycle 1 (5 Weeks) Starts on 4/20/2020 and only requires dumbbells, a pull-up bar, and a resistance band.

Cycle 2-3 (10 Weeks) “General Strength & Hypertrophy” Starts on 5/25/2020.

Cycle 4 (5 weeks) Starts on 8/03/2020. Mini minimal equipment cycle like cycle 1.

Cycle 5-6 (8 Weeks) “Advanced Strength & Hypertrophy” Starts on 09/07/2020.

Cycle 7 (4 weeks) “Volume Cycle” Starts on 11/2/2020

**Cycles 1 and 4 are minimal equipment. You may start anywhere you like, but keep going in order after the day you start.

Categories: WOD