Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Feb 8th 2021

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 and I’ll make sure you get taken care of.

Strength & Conditioning:

A.) Booty Superset
Bulgarian Split Squat
8-10 Reps on each leg
10-12 Banded Abductors on each leg
Rest 2min. Repeat For 4-5 Total Working Sets.


Bulgarian Split Squat:

Banded Abductor:

B.) 15min. AMRAP:
15 Wall Balls 20/14
15 American KB Swings 53/35

I don’t think we have done anything this basic in over a year. Literally no excuses to slow down on this one, so let’s see where your engine is at today 🙂


1.) 4min. AMRAP:
15 Cal Row
10 Push Press 50/35s

2.) 4min. AMRAP:
15 Box Jumps 24/20″
10 Wall Balls 20/14

3.) 4min. AMRAP:
15 Cal Assault Bike
10 Toes-To-Bar

4.) 4min. AMRAP:
10 Cal Row
15 Push Press 50/35s

5.) 4min. AMRAP:
10 Box Jumps 24/20″
15 Wall Balls 20/14

6.) 4min. AMRAP:
10 Cal Assault Bike
15 Toes-To-Bar

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!

Da Daily D:


Full Body Aesthetics: Bridge Cycle

I am going to be asking you to max out on a few lifts this week so that we can use these numbers for the next cycle.

Spend 10-12min. building up to a 1 rep max Front Squat.
*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to do your best.

Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
10-12 Towel T-Bar Row
Rest 90sec. Repeat For 3 Total Sets

Shoulder/Tricep Superset:
12-15 “L” Sit DB  Presses
Immediately into;
12-15 Tricep “Pull” Downs (Banded or cable machine)
Rest 90sec. Repeat For 3 Total Sets

10-12 Alternating Curls on each arm.
Rest 60sec. Repeat For 3 Total Sets.

10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.


“L” Sit DB Press:

Towel T-Bar Row:

Tricep “Pull” Downs:


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