Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Feb 1st 2021

It’s my cute little mama’s birthday today! Everyone go wish her a happy birthday on the Members only FB group!
Please use the glofox app to register for your classes from now on. If it is asking you to pay a $20 drop in fee for the class it’s either because your credit card didn’t make the transfer from mindbody or I haven’t updated your membership yet. I should be done with them all by Monday night so if that is you just show up to the class you want! There are no rules!!! AHHHHH!

Strength & Conditioning:

A.) Back Squat (Week 5 of 20 Rep Max)

LAST WEEK! You guys should know the deal. (read my description Jan. 4th if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You’re gunna want to know the numbers for next time. All though that’s a long ways down the road 😉

PROUD of everyone’s weights thus far! Ya’ll have been killing it!

B.) 15min. AMRAP:
6 30 ft Shuttle Runs
3 Hang Power Cleans 135/95
6 Wall Balls 30/20lb.
3 Jerks 135/95

Your 20 rep max probably took it ALL out of you today, so I wanted some nice easy numbers you could move through. I did make the wall ball the heavy ball though, because after those squats, the 20/14 will feel like nothing. Enjoy!


Get as far as you can in 35min…
Cal Assault Bike
DB Deadlifts 70/50s
Box Jumps 24/20″
Cal Row
Wall Balls (20/14)

– Cardio Booty Work
– Ladies start at 13

Da Daily D:

30 Rounds:
1 Devil Press 50/35s
3 Handstand Push-Ups
5 Air Squats

Really just wanted to throw down something fun for today that hit a little bit of everything and kept you moving. This was a BLAST when I tested it! Have fun and log your time!

If you can not do HSPUs today, a pike HSPU is just fine off a box or even off the floor. Like this:

Devil Press:

Full Body Aesthetics: Day 22 Cycle 7

Back Squats
Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO today. Just get it done!
*Ideally the same weight you’ve been using.

12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets.

Shoulder/Tricep Superset:
10-12 Barbell Upright Rows
Immediately into;
12-15 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.

10-12 Reverse Grip Barbell Curls with a 1sec. Pause at the top of each rep.
Rest 60sec. Repeat For 3 Total Sets.

2min. running clock
1min. Plank
Immediately into;
Max Weighted Hanging knee raises
Rest 60sec. Repeat For 3 Total Sets.


Banded Tricep “Push” Down. By all means, if you have a cable machine, use it!

Barbell Upright Row:


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