Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Dec 19th 2020

Strength & Conditioning:

In Teams of 2…

30 Rounds (15 Each)
“I go, you go style”

100m Sprint
6 Wall Balls (20/14lb.)
6 Alt. DB Snatches (70/50lb.)
6 Toes-To-Bar

You must complete a full round before your partner goes.

RX+ 30/20lb. Ball

Time CAP: 40min.

BUT if your team is super fast, then maybe just run it all the way to the time cap for max rounds? Get a little extra work in and see how many rounds you can get.

**If this for any reason takes you LONGER than a minute per round (each), shorten the run a little bit or consider dropping the reps to 4 or 5.


Teams of 2:

35min. to finish…
100 Calories
90 Back Squats 95/65
80 Calories
70 Push Press 95/65
60 Calories
50 Front Squats 135/95
40 Calories
30 Push Press 135/95
20 Calories

*10 Toes-To-Bar (each) after EVERY station.
*So after 100 cals, you both do 10 TTB and start the back squats. After you finish the back squats, you do 10 more TTB each… Then 80 cals.. 10 TTB each.. 70 Push press.. 10 TTB each… And so on..

*You may use ANY cardio piece in the gym for the cardio. Break it up however you think will get you to finish the fastest 🙂

*Keep the weight light the whole time like 95/65 or beef it up like above… Or you’re welcome to start even heavier and beef it up even more than prescribed if you like. Whatever makes it fun for you and your partner!

Da Daily D:

EMOM x 20min.
Min. 1) Max Glute Bridge DB Floor Press 45/25s+
Min. 2) Max Chin-Ups (underhand grip)
Min. 3) Max Double Unders
Min. 4) Rest

*If you can, do strict chin-ups

If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use more and if you have access and the ability, you totally should.

Glute Bridge Floor Press Demo:

Full Body Aesthetics: Day 6 Cycle 6


7min. of Barbell Back Rack Lunges

7min. of Incline Barbell Bench Press

7min. of Single Arm DB Rows
*Pick a number and keep switching sides the whole time. I suggest 5-7 reps

7min. of Leaning Lateral DB Raises
*Pick a number and keep switching sides the whole time. I suggest 6-10 reps

7min. of Banded Tricep “Push” downs

7min. of Barbell Bicep Curls
*Just need the barbell today. Definitely do not need anymore weight than that.

7min. of Weighted Hanging Knee Raises

Be sure to write down what weights you used and how many reps you got on each section. Adding up your total weight lifted throughout the session is what is going to matter most. We will do the same movements next week and your goal will be to either get a few more reps or do more weight with less reps total, but still have more volume overall. For example.) 100 hip thrusts with 100lb. = 10,000lbs. Your next week can be 115lbs for 90 reps total (10,350lbs.) OR 100lbs. for more than 100 reps.

No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.

For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.) unless I specified something different.



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