Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Jan 4th 2021

Strength & Conditioning:

A.) Back Squat 
It’s 20 rep Back Squat Month!
To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY 1-2 rep squat (Does not need to be a max, but the heavier you go, the more it helps your 20 rep feel lighter)… Then, you get ONLY 1 shot at a 20 rep max effort. Choose wisely!

You should feel as though you are going to fail at rep 14. This should be one of the hardest things you do in this program. For most people you will be using around 70% of your 1RM. Women can do upward of 80% usually. You can NOT put the bar back on the rack. You either get it or fail. Each week you will add between 5-10lbs. We do this a few times a year so you should have some numbers to work with in the past!

B.) 15min. EMOM:
Min. 1) 12/9 Cal Row or 200m Run
Min. 2) 5 Front Squats (from the ground) 185/135
Min. 3.) Max Pull-Ups or Muscle Ups

For ADV I want you to choose your own weight over 185/135. Make sure you can finish every round. Put your weight in the comments. Maybe 225/145?

*If I had to pick an RX number for the pull-ups, I’d say 15 or 5 muscle ups. However, if you can do a few more, go for it. Just make sure you can finish that bike.


1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30

2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike

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

Da Daily D:

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run

Full Body Aesthetics: Day 22 Cycle 6

Recovery Week! Expect a little less volume. The various supersets throughout the week should keep it fun though 🙂

Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After each set complete 15-20 Banded Abductor Leg Lifts on each leg (demo below)
*Rest 2-3min. Between Sets

Chest/Back Superset:
8-10 Partial DB Cleavage Cutters.
Immediately into;
10-12 Towel T-Bar Row (1sec. pause at the top of each rep)
Rest 90sec. Repeat For 3 Total Sets.

10-12 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.

Bicep/Tricep Superset:
10-12 Bilateral Tricep Extensions
Immediately into;
10-12 DB Hammer Curls with a 1sec. pause at the top of each rep (Curl both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

Abs: (6min. Total)
1min. of Landmine Uppercuts (right side)
30sec. Rest
1min. of Landmine Uppercuts (left side)
30sec. Rest
1min. of Landmine Uppercuts (right side)
30sec. Rest
1min. of Landmine Uppercuts (left side)
30sec. Rest

Bilateral Tricep Extensions:

Towel T-Bar Row:

Partial DB Cleavage Cutters:


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