Workout of the Day Friday April 16th 2021

Strength & Conditioning:

A.) Strict Press (Double Progression Week 7)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

DB Russian Twists: (Left + Right = 1)

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) Accumulation Style!
Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)
10 Alt DB Snatches

30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches

40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches

50 Sit-Ups
40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
*No rest between sections.
*Can you finish in 15min. or less!?


1min. AMRAP:
DB Bulgarian Split Squats  (Goals: 8-10 Reps on each leg)

1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)

1min. AMRAP:
Double Unders (Goals: 50-75)

1min. AMRAP:
Single DB Skull Crushers (Goals: 12+ reps)

1min. AMRAP:
Heavy Russian KB Swings (Goals: 20+ reps)

1min. AMRAP:
Rowing For Cals (Goals: 15-20 Cals)

*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds

Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some conditioning and some fun body sculpting stuff again like Tuesday 🙂

Choose any weights that feel like you can get in the “goal” rep ranges.

Movement Demos:

Hanging Knee Raises:

Single DB Skull Crushers:

Bulgarian DB Split Squats:–8

Daily D:

Choose 1 option below

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters

We’ve done this one before and you will continue to see it every now and again. Try to build on whatever you’ve done previously or even just a faster time. This is a great piece 🙂

Full Body Aesthetics Day 54 Cycle 8:


Barbell Push Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back/Tricep Superset:
16min. Running Clock…. (4 Rounds through)
Min. 1) 40sec. of Max Effort Feet Elevated Push-Ups
Min. 2) 8-10 Towel “T Bar” Rows
Min. 3) 10-12 Single DB Skull Crushers
Min. 4) Rest

10-12 Barbell Hip Thrusts.
Rest 2min. Repeat For 3 Total Sets.
*Ideally with the weight you started with 3 weeks ago or just slightly less if you haven’t gone up in weight much.

8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.

15-20 Seated DB Calf Raises.
Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!


Feet Elevated Push-Ups:

Towel “T Bar” Rows:

Single DB Skull Crushers:


*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.”

Booty Crew:

A.) EMOM 10 min:

8 Barbell Hip Thrusts with a 3 sec pause at the top

EMOM 10 min:

Same weight 10 Barbell Glute Bridges

B.) 20 min AMRAP:

50 Walking Lunges (25 each leg)

50 Banded Glute Kick Backs (25 each leg)

*Every Break do 10 HS Kick Ups

C.) 20 min AMRAP:

15-20 Double Banded Constant tension Back Squats

20-30 Constant Tension DB Donkey Kicks

*Every Break do 5 HS Kick Ups

Categories: WOD