Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Wed Nov 25th 2020

Strength & Conditioning:

A.) Deadlift / Chin Up Superset (Week 2 of 4) 
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.
** If you’d prefer to work on glutes a little more today, you could throw a Hip Thrust in instead of pull-ups. Sets of 8-10 after your deadlift sets.
B.) Jackie-ish
For Time:
1000m Row or 800m Run or 1.4 Mile Bike
50 Thrusters, 45#
30 Pull-ups or 30 Bent Over Row (95/65)

*Hit this thing with EVERYTHING you’ve got. All out effort!
Coaches: Do a 5min. stagger to free up that precious pull-up space when it’s all on the line 😉
C.) Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
75 Kipping for quality
Practice HSPUs for 10min.


20min. to finish…
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 45/30lb.
200m Run or Row
10 Wall Climbs
200m Run or Row
30 Alt. DB Snatches 45/30lb.
40 Box Jumps 24/20
50 Push Press 75/55

Rest 5min.

2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest

Ideally I don’t want anyone to actually finish part 1, but get really close. If you know you can finish then beef it up a little. (Heavier presses, higher box jumps, or heavier db snatch.)

Da Daily D:

10 Rounds:
10 DB Bench Press 50/35lb.
10 Kipping Pull-Ups
10 DB Russian Twists 50/35lb.

*Russian Twists: Left + Right = 1 rep

*Pull-Ups: Advanced can go strict here and alternate between a chin-up grip at any time.

If possible, create a small “incline” on the bench setup. If you do not have a bench, then a floor press is just fine. You may also use a heavier set of DBs for the bench if you like. I tested this with 60s and 70s in the past. I’ve also done it as 100 of everything with a split anyway you like option 😉

Full Body Aesthetics: Day 10 Cycle 5

Conventional Deadlifts
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM
*Rest 2-3min. Between Sets

12-15 Partial DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.

6-8 Weighted Chin-Ups (underhand grip). Try and go heavy but keep perfect form. Lock the elbows out at the bottom and get your chin over the bar on every rep.
Rest 2min. Between Sets. Repeat For 4 Total Sets.

12-15 “L” Sit DB Press
Rest 90sec. Between Sets. Repeat For 3 Total Sets.

Biceps/Triceps Superset:
100 Banded External Bicep Curls
Immediately into;
100 Overhead Banded Tricep Extensions w/ Pipe or a cable machine if you have access
*Keep the tension strong enough to where you can get 20-25 on the first set. Take a quick 10-15 rest and chip away at 8-10 reps.

6min. of straight banded Wood Chops!
90sec. on just the right side
Immediately into;
90sec. on just the left side

Banded External Bicep Curls:

Overhead Banded Tricep Extensions:

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