Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Sat Nov 7th 2020

Strength & Conditioning:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Snatches (75/55)

70/50 Cal Row

2 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (115/75)

800m Run (100 or 200m Intervals)

1 Round:
30 Toes to Bar
40 Wall Balls (20/14)
30 Front Squats (135/95)

ADV numbers:
Snatch 95/65
Clean 135/95
Front Squat 185/135


5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

10 min to get as far as possible…
Same workout as above

Rest 3. min

Same workout as above ?

Now this is going to be a fun one!

Da Daily D:

“Cindy XXX”

20min. AMRAP:
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

Similar to the old school cindy workout, but with an increasing 5/10/15 rep scheme each round.

If you finish that last round of 30/60/90, then go back to the top and start over until the 20min. is up.

Advanced: Do your Push-Ups in a set of DBs to make it a little spicier!

Full Body Aesthetics: Day 27 Cycle 4 Deload week starts next week!

Thursdays and Sundays are rest days on this program so workouts will be posted MTuWFSa, Th & Sun will be posted as rest days.

High Intensity Full Body Day

100 Close Stance DB Goblet Squats w/ Banded Hip

100 Single DB Cleavage Cutters

100 DB Bent Over Rows (50ea. arm, unless you only have light weights. Then do 100 ea. side)

100 Standing DB Lateral Raises (1 DB in each hand)

100 Banded CrossBody Curls (100 ea. arm)

100 Single DB Standing Banded Tricep Extensions

100 CrossBody Knee Taps
(50 on each side)

NEXT WEEK is a RECOVERY week and rather than cut the volume per day, we are going to take some extra days off. So the schedule next week is only going to be Monday, Wednesday, and Friday. I know a lot of you are going to freak out, but it’s just for one week and then we are back at it! You will be feeling amazing going into the next block, trust me! If you want to do cardio on your days off that’s totally fine, juts leave the weights alone.

Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.

As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the last few weeks.

*Use a tempo if you only have light weights


Categories: WOD