Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Nov 11th 2020

Strength & Conditioning:

A.) 20min. Window…
5 Front Squats
Immediately into;
8-10 Barbell Hip Thrusts
Rest 90sec. Repeat For 4-5 Sets

Climbing in weight each set.
B.) 15min. AMRAP:
21 Wall Balls 20/14
15/12 Cal Row or 200m Run
9 Deadlifts 225/155

Classic style today.


3 Rounds:

3min. AMRAP:
7 Overhead Squats (just the bar)
7 Toes to Bar
7 Cal Bike
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
8 Front Rack Lunges 75/55lbs.
8 Wall Balls 20/14lb.
8 Cal Row
Rest 1min. (go to next AMRAP below)

3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min. (go back to the first amrap)

RX+ is 75/55lb bar for the OHS.

Each full round is 12min. (36min. Total).

Up Down Demo:

Crossbody Toes Taps:

Da Daily D:

20min… Running Clock…
10 DB Strict Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.

Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.

*The Upright rows are… Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.

*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that’s fine!

Full Body Aesthetics: Day 31 Cycle 4

This week is deload week do there will only be workouts posted on Mon, Wed & Friday.  Tues, Thurs, Sat & Sun are all rest days before we start Cycle 5 next week.

4 Sets:
1min. of Max DB Deadlifts with a 30X0 Tempo
Immediately into;
1min. of Max DB Hip Thrusts
Rest 90sec. After Each Set
(For weight suggestions, shoot for 10-12 reps on deadlift and 15-20 on hip thrust.)

Hip Thrust Demo:

4 Sets:
Max Unbroken Set of DB Incline Bench Press with a 30X0 Tempo (Goal: 15-20 reps)
Immediately into;
1min. of Max Standing Banded Fly’s
Rest 90sec. After Each Set

Fly Demo:

4 Sets:
12-15 Seal Rows
*If you only have lighter weights than go to failure on each set.
Rest 90sec. After Each Set

Seal Row Demo: (AKA Gorilla pulls)

12-15 Single DB Upright Rows on each arm.
Rest 90sec. Repeat For 4 Total Sets.

21’s Single DB Curls
Rest 90sec. Repeat For 3 Total Sets

3 Sets of:
Max Unbroken Double DB Overhead Extensions
Rest 90sec. After Each Set

2min. Running Clock…
1min. Plank on your hands
immediately into;
Max Weighted DB Sit-Ups in remaining time
Rest 30sec.
Repeat for 4 Total Rounds

*We rarely do Abs + Calves in the same day simply to lower the time in the gym, but I really  wanted everyone to hit abs on all 3 days this week. And we can’t just leave calves out completely so here’s a quick burner…

20sec. of bodyweight standing calf raises
Immediately into;
10sec. hold at the top of the raise
Repeat for 8 straight rounds (4min. Total)
*There is no rest in this and it get nasty, quick! Be sure to have a wall to lean on nearby and shake your legs out as needed.

Categories: WOD