Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 26th 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.
There is rain in the forecast this week and we NEED to know how many people to expect in each class. Too many people are just showing up without making a reservation first. Please reserve your spot in class using the mindbody app.

Strength & Conditioning:

A.) Clean and Jerk Cardio Complex:
Every 2min. x 10 Rounds:
35 Double Unders
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.
B.) 2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.

ADV 115/75
ADV+ 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.


3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+

Rest 1min. x 5 Rounds

Rest until the 22min. mark….

3 Rounds: (Arms)
1min. of Single DB Bicep Curls
1min. of Single DB Skull Crushers
1min. of Rest

5min. AMRAP: (Abs)
5 Plate Sit-Ups
5 Plate Reverse Sit-Ups

Video Demos:

Single DB Bicep Curls:

Single DB Tricep Skull Crusher:

Plate Sit-Ups + Reverse Sit-Up:

Da Daily D:

As fast as possible with quality reps:
Strict Pull-Ups

*So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups…. Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups… And so on…

*So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups…. Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups… And so on…

*How to keep track! The push-ups are double the number of pull-ups and the sit-ups are triple the number of pull-ups 🙂

Full Body Aesthetics: Day 16 Cycle 7

Flat Barbell Bench Press
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

12-15 HEAVY DB RDL’s with a 30X0 Tempo. Rest 90sec. Between Sets. Repeat For 3 Total Sets.

6-8 Heavy Supinated Barbell Rows. Rest 2min. Repeat For 3 Total Sets. *Going heavier with less volume to save you for tomorrow.

Shoulders/Bicep/Tricep Superset:
10-12 Standing DB Shoulder Press
10-12 Banded Tricep “Pull” downs
10-12 DB Hammer Curls (curl both at the same time)
Rest 90sec. Between Sets. Repeat For 3 Total Sets.

10 Rounds:
20sec. of Bodyweight  Standing Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises (my best is 17 reps for each 20sec.)


Banded Tricep “Pull” Down:

Standing DB Shoulder Press:


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