Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 13th 2021

Strength & Conditioning:

A.) Leg Day Superset
5 Front Squats
Immediately into;
6-8 Barbell Hip Thrust (you should be able to do more here than Front Squat)
Rest 2min. Repeat For 4 Total Sets

*Use the heaviest weights possible for both movements. There shouldn’t be any failed reps, but it definitely shouldn’t be easy.
*It’s a fact that a lot of athletes fail to really engage their glutes MOST of the time. And weak glutes = a lot of injuries down the road. So, that is why we do these AND it makes your butt look REALLY good as a bonus 🙂
15min. to get as far as possible…

B.) 50-40-30-20-10
Russian KB Swings 70/53
*After each set complete:
15 Wall Balls 20/14lb.
200m Run or 15 Cal Row

To be clear, the workout goes like this…

50 swings
15 Wall Balls
200m Run or 15 Cal Row

Immediately into;
40 swings
15 Wall Balls
200m Run or 15 Cal Row

and so on….



3 Rounds:

8min. Running Clock…
400m Run
400m Row
Immediately into;
6 Bench Press 135/75
6 Pull-Ups

– Rest 90sec. After Each 8min. Round
– Start where you left off on the AMRAP for each round.


5 Rounds:
30sec. of Heavy DB Sit-Ups
30sec. Rest

Part 1.)

Feel free use Dumbbells here instead of barbell bench or change the weight to something that fits your strength level. Just make sure it’s something that you can consistently move through with little rest.

Part 2.)

Most guys will use between 50-70lb.s on the DB Sit-Ups. Ladies – 30-50lbs. Don’t forget to anchor your feet down like the demo video.

DB Sit-Up Demo:

Da Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:
1.) DB Goblet Squats is 1 DB only

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics: Day 4 Cycle 7 REST DAY



Categories: WOD