Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Dec 28th 2020

Strength & Conditioning:

A.) Power Superset:
3 Heavy Back  Squats
Immediately into;
3 Heavy Squat Cleans
Rest 2min. Repeat For 4 Total Sets.
*First set starts at about 60% effort then climbs in weight each set.
*The back squat is more of a primer, so no need to truly max it, but go as heavy as you’re feeling today. The heavier you go, the lighter the clean will feel though.
B.) 7min. AMRAP:
7 American KB Swings (70/53lb.)
7 Wall Balls (20/14) ADV (30/20)
7 Toes-To-Bar

Rest 2min.

6min. AMRAP:
6 American KB Swings (70/53lb.)
6 Wall Balls (20/14) ADV (30/20)
6 Toes-To-Bar


EMOM x 30min.
Min. 1) 15/12 Cal Row
Min. 2) 1 Round of “Cindy”
Min. 3) 15 American KB Swings 53/35lb.

Accessory Work:

Just a super fun, classic kinda day.

I think some of can probably swing a 70/53lb. If that’s too hard and 53/35 is too easy, then shoot for maybe 10 reps on the heavier one.

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Accessory Work
Metcon (AMRAP – Reps)
With a partner…
5min. straight of as many partner ball toss sit-ups as possible.

Link to what I’m talking about:

Da Daily D:

“50 Rep Bodybuilding Day”

For Quality, but moving quickly….

50 Bulgarian DB Split Squats
50 Alternating DB Push-Ups
50 Seated Knee Tucks
50 Single Arm DB Upright Rows
50 Single DB Tricep Extensions
50 Single Leg Deficit Cal Raises
50 Single DB Bicep Curls

*25 each side on the squats, upright rows, calf raises, and push-ups.
*Use whatever weight challenges you, but keeps you moving!
*If you have extra time today and/or you run through it fast… You can rest 2-3min. and go through one more time!

Full Body Aesthetics: Day 15 Cycle 6

Back Squats
Set 1) 5 reps @ 75% of 1RM
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot for a new 1RM!
*Rest 2-3min. Between Sets

1min. of Barbell Push Press
1min. of Rest
Repeat For 4 Total Sets.
Set 1.) Use a weight that you can get about 20-25 Reps
Set 2.) About 15 Reps
Set 3.) About 10-15 Reps
Set 4.) About 8-10 Reps

10-12 Barbell Bent Over Rows (Regular Grip). Rest 90sec. Repeat For 4 Total Sets.

15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 4 Total Sets.

12-15 Lee Priest Tricep Extensions (using a bar or bench). Rest 60sec. Repeat For 4 Total Sets.
*The angle you put yourself depicts how hard it really is. Pick angle that makes you fail around 12-15. Ladies, you can go on your knees if needed.

10-12 Supinated DB Curls. Rest 60sec. Repeat For 4 Total Sets.

10-15 Barbell Roll Outs
Rest 60sec. Repeat For 4 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