Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Feb 9th 2021

Please use the glofox app to register for your classes from now on. If it is asking you to pay a $20 drop in fee for the class it’s either because your credit card didn’t make the transfer from mindbody, create a profile and make sure your card is on file.  From there I can make sure you’re all set!


Strength & Conditioning:

A.) This is an interval weight training (IWT) piece. 
3-5 Heavy Power Snatches (80% effort+)
Immediately into;
400m Run (9 out of 10 effort)
Rest 2min. Repeat For 4 Total Sets

The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.

1.) Focus on good quality reps for the lifts.
2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.
3.) Score is your total time running.
4.) The weight you lift is individualized, so challenge yourself and try for touch and go reps. That’s why it’s 3-5 reps. To see how long you can hang on for.

B.) 10 Rounds For Time:
5 Hang Power Cleans 115/75
10 Push-Ups
20 Double Unders
Time CAP: 15min.

If you know you will not be able to finish this (since it’s an aggressive time cap), consider this rep scheme:

3 Hang Power Cleans 115/75
7 Push-Ups
15 Double Unders

ADV is 135/95


6 Rounds:
Min. 1) 250/200m Row
Min. 2) 60 Double Unders
Min. 3) 15 Front Squats 75/55
Min. 4) 15 American KB Swings 53/35lb.
Min. 5) Max Push-Ups
Min. 6) Rest

One of my favorite Sweat formats 🙂 This one looks super fun, enjoy!

Da Daily D:

Section 1.) “Big Full Body Complex”

1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds

Section 2.)

Every 2min. until you finish…
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…

Section 1.) You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.

Section 2.) Start with the run, then complete as many burpees as possible until the 2min. mark. Once the 2min. mark hits, you run again. Then at the 4min. mark you will do another run… And so on until you finish all 75 burpees. Essentially you will have about 60sec. to do burpees each time and your goal is 15 to be done in  10min. If you can not run, you may do any cardio of choice for 45-60sec.

Full Body Aesthetics: Day 2 Bridge Cycle

Spend 10-12min. building up to a 1 rep max Barbell Incline Bench Press.
*I suggest doing sets of 5-6 reps from 30-70% effort, then just start doing sets of 1-2 until you reach your max. Rest as needed between sets to do your best.

8-10 Single Arm Plank Rows (ea. arm).
Rest 90sec. Repeat For 3 Total Sets.

12-15 Landmine Lunges on each leg.
Rest 90sec. Repeat For 3 Total Sets.

10 Supinated Barbell Front Raises
Immediately into;
10 Overhand Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.

10-12 Barbell Incline Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.

3 sets of Single DB “21’s.”
Rest 60sec. Repeat For 3 Total Sets.

Put your bodyweight on a barbell and try and get as many reps as possible in 5min. Good, solid reps! Don’t go too fast and rest whenever needed, but try to keep the breaks short. It’s a short time window, but it’s a painful one too 🙂


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD