Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 11th 2021

Strength & Conditioning:

A.) Snatch 
Every 90sec. x 10 Rounds:

Pick 1 of these complexes depending on skill level.

1.) 3 Position Snatch

2.) 1 Hang Power Snatch + 1 Full Snatch + 1 Snatch Balance + 1 Overhead Squat

3.) 3 Power Snatches (This is the beginner level)

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

We’ve done this style a few times, but never this combo so I am anxious to see scores. If you think you may need 135/95lb then go for it!


21min. to get as far as possible…

10 Burpees

20 Calorie Of Choice
10 Burpees

30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees

Rest 5min.

3 Rounds:
Min. 1) 40sec. of Single DB Bicep Curls
Min. 2) 40sec. of Single DB Tricep Extensions
Min. 3) 40sec. of Banded Pull-Aparts

The “20 Calorie Of Choice” can be either row, bike, or ski. You may only pick 1 today however. No swapping back and forth.


Single DB Bicep Curls:

Single DB Tricep Extensions:

Banded Pull Aparts:

Da Daily D:

For Time:

75 DB Bench Press
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Shoot for a weight that you can get the bench press done in about 4-5 sets. Then the pull-ups should take another 4-5 sets ideally. Kipping pull-ups are encouraged today!

If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.

Full Body Aesthetics: Day 2 Cycle 6

Flat Barbell Bench Press
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo

12-15 Landmine Curtsy Lunges on each leg. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
*Really focus on the movement and put all the pressure into your glutes.

12-15 Supinated Barbell Rows.
Rest 90sec. Repeat For 3 Total Sets

Shoulder Superset:
10-12 Strict Barbell Press
Immediately into;
10-12 Barbell Upright Row
Rest 90sec. Repeat For 3 Total Sets

1min. of Banded Overhead Tricep Extensions.
1min. of Rest
Repeat For 3 Total Sets
*If you have a cable machine and a tricep rope, USE it!

12-15 Alternating DB Bicep Curls on each arm.
Rest 60sec. Repeat for 3 Total Sets.

1min. of Seated DB Calf Raises
1min. REST
Repeat For 3 Totals Sets
*Go as heavy as you can and keep good slow controlled reps. 1sec. pause at the top if you can.


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

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