Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Jan 27th 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.) Superset
6-8 Close Grip Bench Press
6-8 Narrow Stance Deadlifts
Rest 2min. Repeat For 4 Total “Working” Sets

*Building in weight for each movement
* Close grip bench is going to be index fingers on the start of knurling of the bar so just the smooth part is showing. For most people this will also be your arms straight out in front of you and no wider. This is true close grip. Wider is typically unnecessary pressure on your shoulders.
*For the narrow stance deadlift your feet should be together or maybe just a few inches apart.
*Narrow Stance Deadlift Demo:
B.) 15min. AMRAP:
10 Front Rack Lunges 95/65lbs.
15 Wall Balls (20/14lb.)
20 American KB Swings 53/35lb.


10min. AMRAP:
2000m Row
Max Rounds in remaining time:
10 Wall Balls (20/14)
5 DB Deadlifts 70/50s

Rest 3min.

7min. AMRAP:
1000m Row
Max Rounds in remaining time:
20 Wall Balls (20/14)
10 DB Deadlifts 70/50s

Rest 2min.

5min. AMRAP:
500m Row
Max Rounds in remaining time:
30 Wall Balls (20/14)
15 DB Deadlifts 70/50s

Rest 3min. (27-30min.)

6min. AMRAP:
10 DB Lunges 45/30s (L+R= 2 reps)
15 Push-Ups

Rows may be subbed out for running at 1 mile/ 1000m / 400m

Bike Subs are 2 Miles/ 1 Mile / .5 Mile (ladies would be 65% of those #s)

Da Daily D:

21min. Running Clock….
Min. 1) 15 DB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar

Repeat For 7 Total Rounds.

The only rest you get is for finishing a section early. It’s going to get tougher than you think! Hang in there!

*Most of you can definitely do 10-12 Toes-To-Bar on the minute. 15 is advanced.

Full Body Aesthetics: Day 17 Cycle 7

Incline Seal DB Rows
*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.
*Use straps if you have them. Will help a ton on grip.

8-10 Barbell Back Rack Lunges on each leg. Rest 2min. Between Sets. Repeat For 3 Total Sets.

12-15 Incline DB Bench Press w/ Neutral Grip.
Rest 90sec. Repeat For 3 Total Sets.

15-20 Leaning Lateral DB Raises on each side.
Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets. *After the 3rd set, do an additional burnout set with a DB that is 30-40% lighter. Should get another 10-15 reps.

10-12 Single DB Extensions (held laterally) with 1sec. pause at the BOTTOM. (watch video) Rest 90sec. Repeat For 3 Total Sets.

10-12 Supinated DB Curls. Rest 60sec. Repeat For 3 Total Sets.

15-20 Landmine Uppercuts on each side
Rest 90sec. Repeat For 4 Total 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