Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Dec 23rd 2020

Strength & Conditioning:

Quick and Dirty Today…

3 Rounds:

3min. EMOM:
200m Run or 12/9 Cal Row
immediately into;
3min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
3min. EMOM:
10 Bench Press 135/95 or more
immediately into;
3min. EMOM:
15 Wall Balls (20/14)

This is 36min. straight. Stay at each station for 3min., then move to the next piece. Feel free to start staggered and share bars with a partner.

ADV options: (pick 1 or more)

1.) 185/135 for 5 reps on hang cleans and Bench Press

2.) 20 Wall Balls


Pyramid Helen “butts and guts edition”

For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Toes-To-Bar
800m Run
42 DB Deadlifts 70/50s
24 Toes-To-Bar
400m Run
21 DB Deadlifts 70/50s
12 Toes-To-Bar
200m Run

* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so donโ€™t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.

Lot of fun stuff today ๐Ÿ™‚

Da Daily D:

“Annie’s Snatch”ย (Time)
For Time:
Alt. DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)

That name though ๐Ÿ˜‰

Post your times!

P.S. It’s 1 DB alternating

Full Body Aesthetics: Day 10 Cycle 6

Conventional Deadlift
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets
*Get more than 3 on that last set!

12-15 Incline Banded Fly’s. Rest 90sec. Repeat For 4 Total Sets.
*If you have access to a cable machine that works as well. However, I do like the increasing resistance of the band.

12-15 Towel T-Bar Rows.
Rest 90sec. Repeat For 4 Total Sets.
*These get nasty on your grip eventually, so try and use a thin towel that gives you a solid grip!

10-12 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 4 Total Sets.
*On the 3rd and 4th set, try something a little heavier for 8-10 reps and then drop it 50% and go to failure. Personally I used 10lbs and then dropped to 5lbs.

12-15 Double Dumbbell Skull Crushers.
Rest 60sec. Repeat For 4 Total Sets.

12-15 Banded Single DB Curls (held laterally) Rest 60sec. Repeat For 4 Total Sets.

4 Sets to Failure of Weighted Decline Bench Knee Raises. Rest 60sec. Between Sets.


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