Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Dec 31st 2020

Strength & Conditioning:

A.) Super Swole Superset
8-10 Reverse Grip Bench
8-10 Supinated Grip Barbell Rows
Rest 2-3min. Repeat For 4 Total Sets.

Reverse Grip Bench:

Supinated Barbell Row:

B.) 15min. to get as far as possible…
15 Cal Row Or 15, 30ft Shuttle Sprints
15 Push-Ups
15 Russian KB Swings 70/53lb.
14 Cal Row or 30 ft Shuttle Springt
14 Push-Ups
14 Russian KB Swings 70/53lb.
13 Cal Row or 30 ft Shuttle Sprints
13 Push-Ups
13 Russian KB Swings 70/53lb.
….  keep subtracting 1 rep each round through


In Teams of 2:
35min. running clock…
2 Rounds:
50 Cal Bike
50 Alt. DB Snatches 50/35
immediately into:
2 Rounds:
50 Cal Row
50 Thrusters 45/35lb. Bar
immediately into:
2 Rounds:
50 Ski Erg
50 Pull-Ups
immediately into:
200 Russian Twists with (2) 5lb plates

Team workout in the middle of the week to keep you guys/gals FIRED UP! Looks SO fun! Enjoy!

*Wanna SPICE it up!? Make that Thruster 75/55lbs 🙂

*Need to sub the ski? Try 6 x 100m shuttle sprints (3 each)

Da Daily D:

10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats.

Full Body Aesthetics Day 18 Cycle 6:

Barbell Push 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

10min. to Build up to a 5 rep max Hip Thrust
Take 50% of that and complete 50 reps as fast as possible
*On the first part try and make big jumps and keep hitting sets of 5 until you no longer can. Ideally, you can do this entire piece in 10-12min.

Chest/Back Superset:
3 Sets:
1min. of Alternating DB Push-Ups
1min. of Pull-Ups
1min. Rest
*On the Push-Ups, I recommend doing 5-7 reps on each side before you switch (Video below)

Tricep/Bicep Superset:
(Keep effort at 6 out of 10 today here)
10-12 Flat Bench Barbell Skull Crushers
Immediately into;
10-12 Internal Banded DB Curls on Each Arm
Rest 90sec. Repeat For 3 Total Sets

15-20 Seated DB Calf Raises.
Rest 60sec. Repeat For 4 Total Sets


Internal Banded Bicep Curl:


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