Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Feb 11th 2021

Strength & Conditioning:

A.) Power Clean and Jerk

– 15min. to work up to a Heavy 3 rep Power Clean and Jerk.

– Preferably a “touch n go” style
– Rest as needed between sets

B.) 18min. Running Clock…
20 Alt. DB Snatches (50/35lb.)
15 Wall Balls (20/14lb.)
10 Pull-Ups

5 Push Jerks (135/95)
– Rest 30sec. After Each Round
– Keep Repeating the workout until the 18min. Mark.
– Score is total rounds & reps completed

ADV 5 muscle-Ups

EMOM x 3min.
45sec. Plank
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
45sec. Plank
EMOM x 3min.
10/7 Cal Bike

EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
10/7 Cal Bike

EMOM x 3min.
15 Wall Balls 20/14lb.
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
15 Wall Balls 20/14lb.
EMOM x 3min.
10/7 Cal Bike

ONE GIANT EMOM.

Stay at the same EMOM for 3min. straight. Then switch to the next. NO REST between each 3min. section. This goes for 36 straight minutes.

Lots of glutes, cardio, and core 🙂

Make sure BOTH sides of those DB deadlifts touch the ground (not just 1 side).

For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s

Time Cap: 20 minutes

Feel free to make it extra brutal with heavier DBs like 45/30s but it’s a lot of reps so I chose DBs that were on the lighter end.

LOVE this workout though, so put your time in so I can see them!