Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Nov 18th 2020

Strength & Conditioning:

A.) Deadlift / Chin Up Superset (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*In between each set complete 3 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs also works well.
*This should be a little heavier than monday last week. If you didn’t do them last  week, then stick to 5-6 reps
B.) 3min. AMRAP: 1min. Rest After Each Section.
6 Cal Assault Bike or 5 Cal Row
6 Front Rack Lunges 95/65

3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65

3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65

3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65

Glutes are gunna be sore tomorrow 🙂
*Coaches start 1/2 the class on the first 3 min AMRAP and the other 1/2 on the second AMRAP so bikes, rowers and pull up bars don’t get too crowded.


100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

3 Rounds:
500m Row
400m Run

30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*All DB Snatches must touch the ground.

Da Daily D:

Part 1.)
8 Rounds:
20sec. of Double Unders
10sec. of REST

Part 2.)
For Time:
100 Alt. DB Snatches 50/35lb.
*At the top of each minute, complete 5 Toes-To-Bar
*Start with Toes-To-Bar

Part 3.)
Accumulate a 4min. Plank Hold
*Start the clock and pause it each time you break. Once the 4min. is done, you’re done!

Rest 3-4min. Between sections

Full Body Aesthetics: Day 3 Cycle 5

Conventional Deadlifts
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

20-25 High Band Fly’s on each side. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets. *Should feel like failure each time.

10-12 DB Incline Seal Rows. Rest 90sec. Repeat For 3 Total Sets.

15-20 Banded Face-pulls. Rest 60sec. Between Sets. Repeat For 4 Total Sets. *Should feel like failure each time. Shoulder strength piece on Thursday, so keeping this low on resistance.

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

4 Sets of Weighted Hanging Raises to Failure. Rest 60sec. Between Sets. Go heavy on the DB today. 20+lbs.

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets (with lighter weights) in each section to get warm, but do not count them as “working sets.”
Categories: WOD