Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Nov 13th 2020

Strength & Conditioning:

A.) Clean and Jerk 20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
B.) 12 minute running clock…
“buy in” 1000m Row or 800m Run or 1.4 Mile Bike
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups

*if you need to scale this today, I would prefer seated DB shoulder press and Heavy Russian KB Swings.


35min to finish…
1000m Row
100 Plate Ground To Overheads (45/25lb.)
1000m Run
100 Wall Balls (20/14lb.)
1 Mile Assault Bike
100 Heavy Russian KB Swings (70/53lb.)

We haven’t done a long grinder with no rest in a while.
If you want beef it up a little, use a 55/35lb. plate on the ground to overheads and a 30/20lb. wall ball. I think that’s still finish-able.

Da Daily D:

“Butts and Guts Marathon”

Every 2min. Until you fail or give up 😉
50 Double Unders
15 Sit-Ups
5 Feet Elevated DB Front Squats

*If you get 10 rounds, you can stop or keep going for bragging rights!

*RX is 50/35
*Advanced: 70/50lb.

Feet Elevated DB Front Squats:

Full Body Aesthetics: Day 33 Cycle 4

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

50 Barbell Back Squats
Immediately into;
50 Barbell Hip Thrusts
*Build up to a good weight that you can only get 8-10 at a time on the squats with a short break, then try to use that same weight on the hip thrusts. By the time you get there you should be doing sets of 5-6. Total this should take 10min. with the right weight.

100 Incline Single DB Cleavage Cutters

50 Pull-Ups with Regular Grip
50 Chin-Ups with Underhand Grip
*Must finish all 50 before switching grips

50 DB Front Raises
Immediately into;
50 DB Lateral Raises

100 Incline Single DB Skull Crushers

50 Barbell Curls with Regular Grip
50 Reverse Grip Barbell Curls

2 Rounds:
25 Landmine Sit-Ups
25 Weighted Hanging Knee Raises
*No rest between rounds

Hanging Knee Raises:

Landmine Sit-Ups

**Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 2min. and then move on to the next station.

If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break (or maybe a big set of 20 and chip away with 7-8 reps at a time). That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first 2 cycles.

Categories: WOD