Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Thurs Jan 28th 2021

Please check the lost & found crate under the bench in the front room for your lost items. Everything is going to good will on Friday. I posted some photos of items on our social media. 

Our app is DONE!!! We are going to be using the glofox app (instead of mindbody) beginning in February! It’s so much easier to use than mindbody has really cool features (like you can gift a friend a free week) make changes to your membership, book classes and consults etc! We are very excited about it. Login today and start exploring!

Strength & Conditioning:

A.) On a Running clock…
6-8 Push Press
Immediately into;
Max Effort Weighted Hanging Knee Raises
Rest 90sec. Repeat For 4-5 Total “Working” Sets.

*Push Press should be 5%+ more than last weeks Push Press.

Weighted Hanging Knee Raise Demo:

B.) 20-30min.
In Teams of 2:
Max 200m Sprints
(Switching every time, one person running at a time)

*If you and your partner are pretty similar in ability, stick with the 200m If one of you is WAY better at running, switch every 45sec. That way everyone gets a SMOKIN workout in here.

As soon as that 30min. mark hits, you are done!

You will only be running 5-6 times each so HAMMER it!

Optional Extra Credit: (Pick Only 1)
1.) 5min. of Max Kipping HSPU’s
2.) 5min. of Max Strict HSPU’s
3.) 5min. of Max Distance Handstand Walk

Just something fun to cash-out on and/or work on some weaknesses.


7min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time…
21 American KB Swings 53/35lb.
12 Pull-Ups

Rest 2min. Repeat 4 Times Total (36min.)

Start where you left off on the swings and pull-ups each round. If you’re really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.

Da Daily D:

20 minutes to get as far as possible…
Double unders
immediately into;
Alt. DB Snatches 45/30lb
Single DB Thrusters (hold the DB between both hands or do half holding the DB on one side and the other 1/2 of the reps on your other side.)

Full Body Aesthetics: Day 18 Cycle 7 REST DAY


Categories: WOD