Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 21st 2020

Strength & Conditioning:

A.) Back Squat & Abs Superset (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
* In between sets, complete a 15-20 HEAVY anchored DB Sit-Ups.
Video Demo:
B.) Wall Ballin
18min. AMRAP:
6 30ft Shuttle Runs or 6 Cal Assault Bike or 6 Cal Row
7 Power Clean and Jerks 135/95
8 Wall Balls 30/20lb
*If you get 8 Rounds you can stop early and record your time 🙂

Just the right numbers to keep you moving the whole time!


Get as far as possible in 35min…
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.

This workout looks SO FUN! Enjoy and don’t forget it’s 2 ROUNDS!

Da Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

*Weight is 45/30s
*Advanced is 50/35s and 70/50s just for the deadlifts

Full Body Aesthetics: Day 8 Cycle 5

Back Squats
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets

15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.

8-10 Single Arm DB Bent Over Rows. Try and go HEAVY today. We rarely do the single arm version.
Rest 90sec. Repeat For 4 Total Sets.

12-15 DB Front Raises
Immediately into;
Max Unbroken Set of Banded Pull-Aparts.
Rest 90sec. Repeat For 3 Total Sets.

3 Sets of Max Unbroken Banded Tricep Kickbacks. Rest 60sec. Between Sets.

10-12 Straight Bar Reverse Grip Barbell Curls. Rest 60sec. Repeat For 3 Total Sets.

3 Rounds:
Min. 1) 45sec. Plank
Min. 2) 45sec. of Max Weighted Seated Knee Tucks 10-15lbs. is all you 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