Workout of the Day Friday Aug 20th 2021

Get ready for one of the best day’s of the Summer! Friends and family welcome!


A.) 18min. Lifting Window
*a few options to choose from: (Choose 1 or 2 of these if you have time left over do the third one too!)

1.) Work up to a 3 Rep Max Snatch. (Not touch and go)

2.) Work up to a 3 Rep Max Split Jerk (from rack)

3.) Work up to a 2 Rep Max Squat Clean

*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.

3min. AMRAP:
15/12 Cal Row or 12/9 Cal Bike or 200m Run
10 Alt. DB Snatches 70/50lb.
Max Barbell Push Jerks in remaining time

Rest 90sec. x 4 Rounds

*Score is Push Jerks only
*Push Jerk weight is (115/75lb.)

Booty Crew:

A.) EMOM 10 min:

12 Hip Thrusts (gonna be tough to get 12 in each time!)

B.) EMOM 10 min:

15 Barbell Glute Bridges

C.) EMOM Alternate through until you reach 100 reps of each (or 40 min)

50 Deficit KB Sumo Squats

50 Reverse Sit Ups

50 Push Ups

50 Weighted Step Ups

50 GHD Sit Ups

50 Pull Ups

50e Pulse Curtsy Lunge

50e Mermaids

50 KB Swings

*Every time you Break do 5-10 Handstand Kick Ups


EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Toes-To-Bar
Min 3: 15 SDHP’s (75/55lbs.)
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

RX+ is 95/65lb. on the SDHP.

Daily D:

5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

Get as far as possible…
Strict Chin-Ups (underhand grip)
Strict HSPU’s

Short on time? You can kip the whole last section instead of strict reps. If you want to try and complete it strict but you just can’t hit those numbers yet, you can shoot for 10 rounds of 3 and 3 or something like that to keep you moving but more sustainable reps.

Double DB Snatch:

Full Body Aesthetics Day 12 Cycle 11:


7min. of Lateral Barbell Lunges

7min. of Flat DB Bench Press

7min. of 3 Point Landmine Rows
*Switch sides every 6-8 reps

7min. of Leaning Lateral DB Raises
*Switch sides every 6-8 reps

Triceps/Bicep Superset:
7min. of…
6-8 Supinated DB Curls
6-8 Tricep “Pull” downs (underhand grip)
*On this one, you are doing the curls immediately into the pull downs. Still shooting for as many sets and reps as possible like all the other sections. You just have 2 movements back to back on this one.

7min. of Weighted Hanging Knee Raises


Supinated DB Curls:

Tricep “Pull” Downs:
*Cable machine or this banded setup works just fine!


Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂




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