Workout of the Day Friday Feb 4th 2022


A.) Strict Press (Double Progression Week 3)
6-8 Reps
superset with;
12-15 Banded Face Pulls
Rest 2min. Repeat For 3 Total Sets.

*Banded FacePulls:


*This Press cycle is 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….

2min. AMRAP:
10 Alt. DB Snatches (70/50lbs.)
15 Wall Balls (20/14lbs.)
Max Push Jerks in remaining time (115/75lbs.)

Rest 1min.

Repeat for 5 total Rounds (15min.)

Score is just jerks added up from all rounds.

ADV is:
Round 1: 115/75
Round 2: 135/95
Round 3: 155/105
Round 4: 185/115
Round 5: 205/125

Booty Crew:

A.) Hip Thrust Drop Set EMOM:

5 min 6-8 reps Super Heavy

5 min 8-12 Reps Heavy

5 min Max Reps Moderate weight

8 min 10-3-pulse Glute Bridges (at your last weight)

B.) 40 Min to finish:

100 Squat Jacks

50 Push Ups

50 Reverse Sit Ups

100 Banded Glute Kick Backs

50 Alternating DB Biceps Curl & Press

50 Tap Crunches

100 Skaters

50 GHD Sit Ups

50 DB Chest Flys + Skull Crushers

100 RDL Hops

50 DB Bent Over Rows

50e Mermaids


– 35min. Time CAP!
– If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
– 500m Row can be switched out for a 400m Run or 500m Ski 🙂
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
500m Row
30 DB Burpee Deadlifts 50/35s

8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

1 Round:
30/20 Cal Assault Bike
30 DB Burpee Deadlifts 50/35s

All for time! No Rest!

Daily D:

With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.

There IS NO REST between sections, so just keep on moving!

This is called “accumulator” style and it’s one of my all time favorite templates!


P.S. If you need more time to finish and you have the time to do so, then go for it 🙂

25min. Running Clock….

10 Double DB Hang Cleans

10 Double DB Hang Cleans
25 Push-Ups

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats

– Men’s Weight: 45lbs.
– Men’s RX+ Weight: 70lbs.
– Women’s Weight: 30lbs.
– Women’s RX+ Weight: 50lbs.

Double DB Hang Cleans:

Full Body Aesthetics Day 54:

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

Accessory Movements (RPE: 7-8)
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:

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