Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Feb 6th 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:

In Teams of 2…

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

7 Cal Row
7 Barbell Thrusters (95/65lbs.)
7 Pull-Ups

Time CAP: 35min.

*You must complete a full round before your partner goes.

*ADV 115/75lbs.

*Try to get all of your equipment fairly closer together for this one today. I also recommend keeping the foot-straps on the rower at a tension that doesn’t need to be tightened or loosened. That way you can transition a little quicker there.

*The “I go, you go” style is probably my favorite team styles when the movements and amount of work is just right. Definitely looking forward to seeing how many of you finish this one and how fa


“Team Cardio Chipper”

35min. AMRAP:
50 Cal Assault Bike
50 DB Thrusters 45/30s
50 Burpees
50 Cal Row
50 Russian Twists with 45/30lb DB
50 Pull-Ups

… Then 40 of all that
… Then 30 of all that
… Then 20 of all that
… Then 10 of all that

*Teams of 2. Only 1 person works at a time. Feel free to trade the row for a ski, but no back and forth, that’s your machine the whole time. I don’t think you can finish this one in time, but it will be close, so let’s see 🙂

*Left + Right = 1 rep on russian twists.

Da Daily D:

100 Double Unders

5min. AMRAP:
3 Strict Pull-Ups (Regular Grip)
6 Push-Ups
9 Air Squats

100 Double Unders

5min. AMRAP:
3 Strict Pull-Ups (Regular Grip)
6 Push-Ups
9 Air Squats

100 Double Unders

Score would be the amount of rounds and reps you got on the AMRAPs combined. So start where you left off for the 2nd round. To RX this however, you must get all 100 of those dubs in each time 😉

I never do this, but… If you can do muscle ups, then you’re welcome to swap the pull-ups out for 1 muscle up. Bar or ring (I don’t care which one).

If you can not do double unders, then just do singles the entire time, but just try a double under every 10-15sec.

Full Body Aesthetics: Day 27 Cycle 7

Tricep/Bicep Volume Superset:
10 Weighted Bench Dips
10 Straight Bar Barbell Curls
No Rest Between Sets. Keep Chipping away until you reach 8 sets (80 reps of each).

*This particular day is a just a little different than the other days, but you’re still getting the same stimulus. Just a little more fun to superset this one.

10 Barbell Hip Thrust with a 1sec. Pause at the top of each rep. Rest 60sec. Repeat For 4 Total Sets

50 DB Lateral Raises
Immediately into;
50 Banded Pull-Aparts
Rest 90sec. Repeat. (2 Total Sets)
*This needs to be on the lighter end for the raises. Ideally you can get 50 in 2-3 sets with minimal rest. Just put them down , shake your arms out, and get back on it. I use 15-20s personally.

30 High Band Fly’s (right)
30 High Band Fly’s (left)
30 Push-Ups
Rest 60sec. Repeat For 3 Total Sets.

10-12 Supinated Barbell Rows. Pause for 1sec. at the top of each rep. Rest 90sec. Between Sets. Repeat For 3 Total Sets.

6min. of Max DB Russian Twists with a 35lb. DB for men and 20lb. for women.
*Can you get 100 reps?
*Left+Right = 1 rep


Banded pull aparts:


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