Workout of the Day Friday Dec 3rd 2021

We’re doing the 8 Crazy Nights WOD Saturday for Open Gym! Don’t miss it it’s so fun!





A.) Superset the 2 movements below
Bench Press (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Deadlift (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
– Rest 2-3min. between sets-

B.) 12min. to get as many STRICT pull-ups as possible!

Every time you break, you must complete:

10 Push-Ups
20 Double Unders

This is going to be a really fun challenge!! You start on the pull-up bar and bang out as many strict pull-ups as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt.

This is going to be a great pump! A nice little breather! And just all around super fun!

DON’T CHEAT those pull-ups! Make them legit strict pull-ups with no swinging!  Do inverted pull-ups as a scaling option.

You may also switch between underhand and overhand grip at anytime!

The advanced option is bar muscle ups 🙂

Optional Accessory work today: (Pick 1 or both)

1.) 400m Single Arm Heavy KB Farmer Carry (70lb for men and 53lb. for women)
2.) 3 sets of 10 Barbell Ab Rollouts with a 60sec. rest between each set.

Barbell Ab Rollouts:

Booty Crew:

Reverse drop set:  We are going to start at a nice challenging weight and do a 5 min EMOM, then add a little bit of weight and do another 5 min EMOM, and follow that pattern for 2 more 5 min EMOMs.

A.) EMOM 5 min: Deficit today!

12 Barbell Hip Thrusts (with 1 pulse at the bottom of each rep)

EMOM 5 min:

12 Barbell Hip Thrusts (a little heavier and with a pulse at the top of each rep)

EMOM 5 min:

25 Hip Thrust Pulses (top or bottom whatever you like best)

EMOM 5 min:

6-8 HEAVY hip thrusts (now that your glutes are fully toasted lets see what you can do!)

B.) 20min AMRAP:

10e Deficit Lunges

10e Single leg Deficit RDL

15e Mermaid Crunches (:30 sec each side)

5-10 Handstand Kick Ups

C.) 20min AMRAP:

15e Curtsy Lunges

Max Set banded Abductions of your choice

15e Side Lying Plate Abductions

20 GHD Sit Ups

5-10 Handstand Kick Ups


We’ve had a lot of longer stuff throughout the week, so it’s time for some short intervals!

Hit each 3min. AMRAP with as fast as an effort as possible, BUT with just a little left in the tank so that you can get close to repeating that effort for all 4 rounds. Ideally, you would stay between 5-6 reps on your best and worst rounds.

Since most people are not super proficient at overhead squats, I just wanted to keep the weight light here and hammer out reps with just the bar. Beware though! It still does get spicy! If you’re advanced though and you want to add a little weight, go for it. I suggest 95/65 if so 🙂

Metcon (AMRAP – Reps)
3min. AMRAP:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time (Goal: 15+)
Rest 1min. Repeat For 4 Total Rounds.

Rest 4min. (including the 1min. on the last round)

3min. AMRAP:
200m Row
15 Wall Balls 20/14lb.
Max American KB Swings (53/35lb.) in remaining time (Goal: 15+)
Rest 1min. Repeat For 4 Total Rounds.

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.

Use a  weight that’s hard to get those 8-10 reps on the arnold presses. You should be near failure on each set. Then that same weight will be perfect for the upright rows.

Single Arm Arnold Press:

Single Arm DB Upright Row:

Metcon (AMRAP – Reps)
8 Rounds: (4min.)
20sec. of Double Unders
10sec. of Rest

Immediately 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.

DB Russian Twists:

Full Body Aesthetics Week 1 Bridge Cycle:

Standing Barbell Strict Press
Spend 10-12min. building up to a 1 rep max Standing Strict Press (Not Push press).

*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max.

Rest as needed between sets to do your best.

Accessory Movements (RPE: 7-8)
10 Lateral Barbell Lunges (right only)
10 Lateral Barbell Lunges (left only)
Rest 90sec. Repeat For 3 Total Sets.

Chest/Back Superset:
12-15 Banded Incline Fly’s
Immediately into;
10-12 Seal Rows (not incline like we’ve been doing)
Rest 90sec. Repeat For 3 Total Sets.

10-12 Banded Tricep “Push” Downs
Rest 60sec. Repeat For 3 Total Sets.
*By all means, if you have a cable machine, use it!

8-10 Reverse Grip Barbell Curls.
Rest 60-90sec. Repeat For 3 Total Sets.

8 Rounds:
20sec. of Weighted Seated Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*I recommend the weight being on the lighter side. Just 20-25lbs. should be plenty for men. About half that for ladies.

Banded Incline Fly’s:–kAw

Seal Rows:

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed

Categories: WOD