Workout of the Day Friday April 23rd 2021

Strength & Conditioning:

A.) Strict Press (Double Progression Week 8)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
Strict Press 6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
*Use 30% LESS weight on the Press than the heaviest set you did over the past 7 weeks.
B.) 15min. AMRAP:
50 Double Unders
15 Pull-Ups
15 Thrusters (95/65)

Booty Crew:

A.) EMOM 10 Min 

8 Barbell Hip Thrusts with 3 pulses at the top or bottom of each rep

B.) EMOM 10 Min

12 Barbell Glute Bridges + 5-10 Pulses at the top (use the same weight as part A)

C.) 20 min AMRAP:

*Do both exercises on the same leg before switching

12-15e Double Deficit DB Split Squats

25 Banded Glute Kick Backs

**After finishing one leg do 10 Handstand Kick Ups before doing the other leg

D.) 20 min AMRAP:

*Do all exercises on the same leg before switching

10 Weighted Pistols

10 DB Step Downs

10 Unweighted Single Leg Hip Thrusts

**After you finish one leg do 5 HS Kick Ups



40min. EMOM: (8 Rounds)
Min. 1) 10 DB Push Press 50/35s
Min. 2) 15 American KB Swings 53/35lb.
Min. 3) 5 Burpees + 30 Double Unders
Min. 4) 20/15 Cals of Choice
Min. 5) Rest

The cals of choice can be either a rower, assault bike, or ski erg. However, today, I definitely want everyone shooting for that higher number of cals each round! That’s a pivotal part of today’s  workout 🙂

Some of you advanced athletes may also do a 70/53lb. KB for the swings OR do 20 reps with the 53/35lb. If you wanna try 70/50s for the DB Push Press on minute 1, that’s another great option. I’d say to just shoot for an unbroken rep range between 8-10 reps each round on that.

Daily D:

1min. AMRAP:
8-10 DB Arnold Press (Right Arm)
Immediately into;
Max Effort DB Upright Rows (Right Arm)Repeat immediately on the left arm. Rest 60sec. Then repeat until you’ve done 3 sets on both arms.
Metcon (AMRAP – Reps)
8 Rounds: (4min.)
20sec. of Double Unders
10sec. of RestImmediately into;8 Rounds: (4min.)
20sec. of DB Russian Twists (30/20lbs.)
10sec. of Rest

Immediately into;

8 Rounds: (4min.)
20sec. of Toes-To-Bar
10sec. of Rest

Stay at each station for ALL 8 rounds until you switch. Total workout time is 12min. on this section.

Full Body Aesthetics Day 5 Cycle 9:

6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

12-15 Incline Banded Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! I do love the bands though.

10-12 Banded Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets
**Videos 1 and 3 in this link show great options for you.
**If you have access to a cable machine with a tricep rope, then use that for sure.

10-12 DB Bilateral Extensions
Rest 90sec. Repeat For 3 Total Sets.

8-10 Alternating DB Curls on each arm
– Hold the inside of the DB and turn at the top of each rep
Rest 90sec. Repeat For 3 Total Sets.

8 sets with NO REST between:
20sec. of Seated DB Calf Raises.
10sec. of Holding the last rep at the top

**Go LIGHT here on the weight as this is going to get hard. I also recommend doing between 10-15 reps in that 20sec. window. Anything more than that tends to get very hard to hang onto for the rest of the workout.


The first day of this cycle starts on 2/8



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar. 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. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.


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