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

The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!

Strength & Conditioning:

A.) Back Squat (Double Progression Week 1 )
6-8 Reps
superset with;
12-15 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
*This squat cycle is DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 5 Rounds of 2min. AMRAP followed by 90 sec rest:
8/6 Cal Row or 8 30 ft Shuttle Runs
10 Toes-To-Bar
Max Front Squats 185/135

ADV can be anything over 185/135. Some of you can probably do 205/145+. Throw your weight in the comments and let’s see what you can do.

These are short bursts for a reason! Go hard and LETS GO!


25 Rounds:
6 Cal Assault Bike
5 DB Thrusters 45/30s
4 Pull-Ups
3 Burpees

I mixed together a few of everyone’s favorite “hero” workouts to make this little doozy. Looks really fun, but… Can you finish in 35min. of less ?

RX+ 50/35lb. DBs

Da Daily D:


5min. of DB Bench Press
4min. of Body Weight Dips (off a bench or chair)
3min. of Weighted DB Sit-Ups
2min. of Single Arm DB Push Press
1min. of Single DB Bicep Curls

*No rest between sections. Have everything setup before you start. Gunna be a fun one!

On the DB Bench, choose a weight that you can do consistent sets of 6-8 reps for the entire 5min. with short 15-20sec. rest breaks.

On the Weighted Sit-Ups, choose a weight that you can do a similar rep scheme as the bench.

On the Single Arm DB Push Press, alternate arms every 5-6 reps. Choose a weight that ideally you don’t have to put down the whole time.

On the Curls, ideally choose a weight hat you do not have to put down the entire time as well. Make sure it’s challenging though!


Weighted Sit-Ups:

Single DB Bicep Curl Demo:

Full Body Aesthetics: Day 8 Cycle 8

Front Squats
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

15-20 High Banded Fly’s on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.

6-8 Barbell Rows (Supinated Grip). Rest 2min. Repeat For 3 Total Sets.

6-8 Single Arm Arnold Press on each arm. Rest 90sec. after the 2nd arm. Repeat For 3 Total Sets.

8-10 Supinated DB Curls. Rest 90sec. Repeat For 3 Total Sets.

1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets

5min. for max reps of weighted seated Knee Tucks. You just need


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