Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Dec 16th 2020

Strength & Conditioning:

A.) Super Swole Superset
4-6 reps Bench Press as Heavy as possible
Superset with/
4-6 Weighted Chin-Ups (underhand)
Rest 2-3min. Repeat For 4 Total Sets
B.) 10min. to try and finish….
50 Kipping Pull-Ups
100 Push-Ups
200 Double Unders

*You may break this HOWEVER you like 🙂
*ADV is NOT broken up. All 50 pull-ups, then all 100 push-ups, then all 200 dubs.
Immediately into;
C.) 5min. to finish…
10 Rounds:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups


5 Rounds:
15/12 Cal Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Toes-To-Bar

10 Rounds:  “A Quick BURNer…”
10 Alt. DB Snatches 45/30lb.
10 Push-Ups

Can you finish that last section?

Da Daily D:

For Time:
Front Squats 70/50lb DB

Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.

Keep your feet TOGETHER. No space in between your feet.

Front Squat Demo:

Metcon (No Measure)
Extra Credit Piece:
This section will work the inside of your legs (Adductors) and you abs. Compliments the above workout very well 🙂

Move quick, but keep form priority:
Lateral Bodyweight Lunges (L+R= 2)
Seated Knee Tucks

Full Body Aesthetics WODs: Day 3 Cycle 6

Conventional Deadlift
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

1min. of High Band Fly’s (right side)
1min. of High Band Fly’s (left side)
Rest 30sec. Repeat For 3 Total Sets.

12-15 Barbell Rows (Supinated Grip)
Rest 90sec. Repeat For 3 Total Sets.

15-20 Dumbbell or Kettlebell Shrugs
Rest 60sec. Repeat For 4 Total Sets.

Lee Priest Tricep Extensions (using a bar or bench). Go to failure on each set. Rest 60sec. and repeat for 4 Total Sets. Should be getting between 15-20 reps. Definitely prefer the barbell set-up if you can! One of my fav tricep movements I have ever done.

12-15 Alternating DB Bicep Curls.
Rest 60sec. Repeat for 3 Total Sets.

10 rounds For Time:⁣⁣⁣
5 weighted plate sit-ups⁣⁣⁣
5 reverse sit ups (holding plate in front of you for balance)⁣⁣⁣


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