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

Strength & Conditioning:

A.) 35min. to finish…
Cal Assault Bike or Row or 30 ft Shuttle Runs
*200 Double Unders After Each Round

Teams of 2. Only 1 person works at a time.

Just to clarify… You do 60 of everything, then 200 Double Unders (total)… Then 50 of everything and 200 Double unders… Then 40 and 200 Double unders… All the way to 20 and 200 Dubs. Can you finish?!?!


EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest

Good Ole Fashion Sweat “OG’ workout. Elegantly more brutal than it appears 😉

Da Daily D:

For Time:
100 Single Arm Devil Press (50/35lb+.)

The is the first time I have ever posted this workout with only DB instead of 2. SO… I want you to really challenge yourself on the DB weight. If you go too light, you’ll finish fast and may not love the workout. I suggest a 50-60lb. for the men today and 30-40lb. for the ladies.

Have fun and go HARD!!

Single Arm Devil Press:

Full Body Aesthetics: Day 6 Cycle 5


7min. of Barbell Hip Thrusts

7min. of Incline DB Bench Press

7min. of Strict Pull-Ups (Regular Grip and Shoulder Width)

7min. of Tilted Single Arm DB Press
*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 5-7 reps on each side repeatedly the entire time. Gets REALLY nasty.

7min. of Bodyweight Dips
*You can use parallel bars or a bench today.

7min. of Supinated DB Curls

7min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.
* I am programming the weight on this particular exercise because it’s literally the perfect weight for almost everyone on this.

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.



Categories: WOD