Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Jan 12th 2021

Strength & Conditioning:

A.) Pump Session
As Many Rounds As Possible In 20min.
200m Run or 13/10 Cal Assault Row
10 DB Bench Press 50/25s
50 Double Unders
10 Pull-Ups
*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.
*A lot of you guys are very strong on bench so feel free to use 70s for ADV. You may also swap out the pull-ups for 2 rope climbs if you like.

*Score is # of rounds completed

B.) Back & Abs Accessory Work:
10-12 Incline DB Seal Rows
Immediately into;
10-12 Heavy DB Sit-Ups
Rest 60sec. Between Sets. Repeat For 3 Total Sets.

Incline DB Seal Rows:

DB Sit-Up Demo:

Most guys will use between 50-70lb.s on the DB Sit-Ups. Ladies – 30-50lbs. Don’t forget to anchor your feet down like the demo video


(0-20min.)  “Part 1”

10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round

At the 10min. mark immediately go into;

10min. Ladder:
6 Cal Assault Bike
6 Front Rack Lunges 75/55lbs.
*Add 2 Reps after Each Round

(25-35min.)  “Part 2”

10min. To Get As Far As Possible…
40 Barbell Push Press 75/55
10 Toes-To-Bar
30 Barbell Push Press 75/55
20 Toes-To-Bar
20 Barbell Push Press 75/55
30 Toes-To-Bar
10 Barbell Push Press 75/55
40 Toes-To-Bar

Part 1.) Just be clear, round 2 on each section is 8 reps of EACH, then 10 reps of EACH, and so on….

Part 2.) If you know you can fly through those push press, I recommend bumping it up to 95/65 or more depending on your level of strength.

Da Daily D:

For Time:
DB Hang Clean and Jerks
Alternating DB Reverse Lunges

Numbers are TOTAL reps. So for your first set, it’s 10 clean and jerks on the right arm, 10 on the left, and then 20 alternating lunges (left + right = 2 reps)

You only need 1 DB for the Clean and Jerks. Then you need 2 DBs for the Lunges.

This is going to be a low key BURNER! Excited to see times on this one!

Full Body Aesthetics: Day 3 Cycle 7

Incline Seal DB Rows
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This one is hard to know the 60% of 1RM, but as you warm up, you will know what to use. I recommend using straps to take the grip endurance out of it and focus on you lats.

Example video with straps and tempo:

6-8 Barbell Hip Thrust.
Rest 90sec. Repeat For 4 Total Sets.
*Going heavy today on here.

12-15 Banded Incline Fly’s
Rest 60sec. Repeat For 4 Total Sets

12-15 Bent Over DB Shrugs
Rest 60sec. Repeat For 3 Total Sets

Bicep/Tricep Superset:
12-15 Single DB Banded Curls
Immediately into;
12-15 Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.

10-15 Heavy DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets.
*I am using a 70lb in the video


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