Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Jan 6th 2021

Strength & Conditioning:

Row or Run 1000m

10min. to establish:
3 Rep Max Hang Power Clean

Run or Row 1000m

10min. to establish:
3 Rep Max Deadlift

*Row goals: Men 3:40 and under / Women 4:10 and under. Equals 1:45-1:50 pace for men or 2:00-2:05 for women

Score is hang clean and deadlift max combined.

Try and put a solid effort into that run and row please! That makes or breaks the workout!

Extra Credit:
5 Rounds:
30sec. of plate sit-ups
immediately into;
30sec. of reverse plate sit-ups
30sec. Rest

Plate Sit-Up + Reverse Sit-up Demo:


6 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Front Squats 75/55
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders
Min. 5) Max DB Russian Twists (35/25lbs.)
Min. 6) Rest

Simple flow today, but super fun!

Da Daily D:

20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

This is a lot harder than it seems. Those ttb after the plank get TOUGH!

Full Body Aesthetics: Day 24 Cycle 6

Legs/Chest Superset:
Conventional Deadlift
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After each set go immediately into;
8-10 Banded DB Incline Bench Press
Rest 2-3min. Between Super Sets.

Back/Tricep Superset:
10-12 Incline DB Seal Rows
Immediately into;
12-15 Banded Tricep “Pull” Downs
Rest 90sec. Repeat For 3 Total Sets

Shoulders/Bicep Superset:
12-15 DB Arnold Press
Immediately into;
12-15 Banded Single DB Curls
Rest 90sec. Repeat For 3 Total Sets

As fast as possible….
21 Weighted Seated Knee Tucks
21 DB Russian Twists
15 Weighted Seated Knee Tucks
15 DB Russian Twists
9 Weighted Seated Knee Tucks
9 DB Russian Twists
*15lbs. for men on the knee tucks. 10lbs. for women
*45lbs. for men on the russian twists. 30lbs. for women. Left + Right = 1 rep

Banded “Pull” Downs:

Banded Incline DB Bench Press:

Arnold Press:

Banded Single DB Bicep Curls:


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