Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Jan 2nd 2021

Strength & Conditioning:

“Fight Gone Bad Style” Team WOD

3 Rounds:
2 minutes of Power Clean & Jerk OR Power Snatch (95/65lbs.)
2 minutes of Row for Max Cals
2 minutes of Push-Ups or HSPU’s
2 minutes of SDHP’s (95/65lbs.)
2 minutes of Box Jumps (24/20″)
1 minute Rest

Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Keep score today as I am really interested in these scores 🙂 Can any team get 1000 reps!? A solid traditional FGB score solo is 500 for reference.

*If you did yesterday’s workout, then do the opposite oly lift. You may switch between clean and jerks and snatches at any time as well!


Every 5min. x 7 Rounds:
400m Run
7 Devil Press 45/30s
10 Toes-To-Bar

We haven’t ran all week so I wanted to do a longer one with some running today. Feel to spice it up with a few of these options for you advanced peeps:
Option 1.) 12 TTB
Option 2.) 50/35lb DBs
Option 3.) Keep it at 45 and for 8 reps.
Option 4.) Combine #1 and #2

Da Daily D:

21min. EMOM:
Min. 1) 10 DB Thrusters 45/30s
Min. 2) 12 Toes-To-Bar
Min. 3) 12 Burpees

Advanced: 15 TTB + 15 Burpees (thruster stay the same)

Scaled: 10 of everything

Simple format, but TOUGH! If you wanna go heavy on the thrusters (like 60 or 70s for men or 45 or 50s for women) then chop it down to 5 or 6 reps and get your swole on! I love that option for today as well 🙂

Full Body Aesthetics Day 20 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


No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!



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