Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Jan 25th 2021

  Please check the lost & found crate under the bench in the front room for your lost items. Everything is going to good will on Friday. I posted some photos of items on our social media.
There is rain in the forecast this week and we NEED to know how many people to expect in each class. Too many people are just showing up without making a reservation first. Please reserve your spot in class using the mindbody app.

Strength & Conditioning:

A.) Back Squat (Week 4 of 20 Rep MAX )
You guys should know the deal. (read my description 3 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight and get as far as you can get. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!

B.) 3min. AMRAP x 1 min rest for 4 total rounds:
200m Run or 15/12 Cal Row or 18/15 Burpees
Immediately into;
As many rounds as possible in remaining time of:
5 Pull-Ups
6 Push-Ups
7 Front Squats 95/65lbs.

Need or want to scale? Just swap the numbers with 4/5/6 or whatever numbers KEEP you MOVING 🙂


5 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Push Press 95/65lbs.
Min. 3) Max American KB Swings 70/53/35
Min. 4) Max Double Unders
Min. 5) Max SDHP’s 95/65lbs.
Min. 6) Max Sit-Ups
Min. 7) Rest

The goal is to work for 40sec. HARD and then get ready for the next minute. Remember your numbers after round 1 and try and hold them the for the next 4 rounds!

Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest

Da Daily D:

3 Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets

*Keep good quality reps on the presses
*Try to get the Double Unders Unbroken!

Standing Arnold Press Demo:

Metcon (AMRAP – Rounds and Reps)
Part 2.) How Far Can You Go!?

Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats

Immediately into;

Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats

*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail

Double DB Snatch Demo:

*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min

Full Body Aesthetics: Day 15 Cycle 7

Back Squats
7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo.
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

3 sets of Incline Single DB Cleavage Cutter to FAILURE. Rest 90sec. Between Sets. *Shoot for a weight that gets you between 20-30 reps.

2 Position Landmine Row. 8-10 reps in each position on both sides. Rest 90sec. Repeat For 3 Total Sets.

Shoulder Superset:
15-20 Barbell Front Raises.
Immediately into;
20-30 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.
*Increase weight on the front raise each set and try to go heavy there.

15-20 Banded Overhead Extensions with a cable machine or band as shown. Rest 60sec. between sets. Repeat For 3 Total Sets.

15-20 Banded External Curls with a 1sec. pause at the top of each rep. Rest 60sec. Repeat For 3 Total Sets.

1min. of banded wood chops (left)
1min. of banded wood chops (right)
1min. Rest. Repeat For 3 Total Sets

Barbell Front Raise:


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