Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 23rd 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.

Strength & Conditioning:

A.) 35min. running clock….
For Time:
Hang Power Cleans 135/95
Wall Balls 20/14
Cals on the Rower

Rest 3min.

For Time:
Deadlifts 225/155
Cals on the Rower

*When you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.

*Can anyone finish all that in 35min?


For time: (35min. CAP)

100 Air Squats
90 Calories
80 Alternating DB Snatches (45/30lb.)
70 Calories
60 Push-Ups
50 Calories
40 Box Jumps (24/20″)
30 Calories
20 DB Thrusters (45/30lb.)
10 Calories

*You can pick whatever you want to use for the calories today ?

**Also, this is NOT a partner WOD so you’re gunna need to put your big boy/girl pants on today to finish this. Let’s Go!

Da Daily D:

Section 1.)

10-12 DB Bulgarian Split Squats on each leg
Immediately into;
12-15 Toes-To-Bar
Rest 90sec. Repeat For 4 Total Sets

Section 2.)

10-12 Single DB Bicep Curls
Immediately into;
10-12 Single DB Tricep Extensions
Rest 90sec. Repeat For 4 Total Sets

Section 3.)

5min. of Max Effort DB Russian Twists

Full Body Aesthetics: Day 13 Cycle 7

Weighted Bench Dips
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Straight Bar Barbell Curls
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo

1min. of Barbell Hip Thrust
1min. of REST
Repeat For 4 Total Sets
*Use the heaviest weight you can to get between 15-20 reps each minute. So, it’s heavy but not super heavy.

12-15 Landmine Bent Over Lateral Raises.
Rest 60sec. After the second arm. Repeat For 3 Total Sets.

30 High Band Fly’s (right)
30 High Band Fly’s (left)
1min. Rest. Repeat For 3 Total Sets
*For added tension just walk farther away, but that 30th rep each time should be unbroken and feel like failure.

12-15 Towel T-Bar Row (1sec. pause at the top of each rep)
Rest 90sec. Repeat For 3 Total Sets.

1min. Weighted Plank
1min. Rest
Repeat For 3-4 Total Rounds
*Use the heaviest weight you can without breaking the entire minute. Usually around 45lbs for men and 25lbs. for women.


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