Strength & Conditioning, Sweat, Full Body Aesthetics WODs Tues Nov 3rd 2020

Strength & Conditioning:

A.) Hang Power Snatch 
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep   EMOM x 5min.
*Start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight for the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.
*Beginners: Just stay between 3-5 reps the entire time and work on getting that bar to brush your hips each time.
B.) 15min. AMRAP:
15/12 Cal Row or 200m Run
5 Hang Power Cleans 135/95
12 Toes-To-Bar or 12 Reverse Sit Ups
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…


8 Wall Balls 20/14
8 Alt. DB Snatches 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 DB Power Cleans 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 Alt. DB Squat Snatches 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 DB Squat Cleans 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

*Notice that the DB section gets a little harder the farther you go down. If you can not perform the squat variations, then stick to the power movements like the first 2 sections.

*The only rest you’re getting here is from finishing the Assault Bike early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.

*For scoring, just start where you left off on the previous section. That way, at the end, you just have 1 rounded score.

Full Body Aesthetics: Day 23 Cycle 4 Last full week before deload week & Cycle 5 starts

10-12 Wide Stance Hack Squat using a wall
Immediately into;
10-12 Medial Quad Slides
Rest 90sec. Repeat for 3 Total Sets

3 Sets of Max Effort Banded Fly’s
Rest 60sec. Repeat for 4 Total Sets

15-20 Reps of Incline DB Rows
Rest 90sec. Repeat for 3 Total Sets.

For Time:
100 Banded Face Pulls (Try a slightly harder  grip than last time we did this. Or a stronger band)

Tricep + Bicep Superset:
3 Rounds:
1min. of Standing DB Hammer Curls (2 DBs at the same time)
1min. of Flat Bench DB Skull Crushers (2 DBs at the same time)
1min. Rest

100 DB Russian Twists (L+R=1)
*Shoot for a weigh that you can finish this in about 6-7min.


Categories: WOD