Workout of the Day Friday Jan 28th 2022


A.) Boulder Shoulder Superset
Strict Press (Double Progression Week 2)
6-8 Reps
superset with;
15-20 “Thumb up” Lateral DB Raises
Rest 2min. Repeat For 3 Total Sets.* Thumb up Lateral DB Raises:


*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….

B.) 3 Rounds For Time:
400m Run
21 Pull-Ups
12 Alt. DB Snatch 70/50lbs.

– I really want this to be a hard effort, so if you can not bang out those pull-ups quick, then consider doing feet elevated barbell rows like this:– Also, definitely try for the heavier DB today on the snatches… Anything lighter will likely feel too easy and ruin the stimulus of the workout.

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

B.) 40 Min to finish:

100 Deficit RDL

90 Reverse Sit ups

80 Banded Glute Kick Backs

70 Alternating DB Biceps Curl & Press

60e Side Lying Plate Abductions

50 DB Chest Flys + Skull Crushers

40e Mermaids

30 + 30 Pulses DB Donkey Kicks

20 Pull Ups

10 Heavy Sumo Deadlifts (barbell)


Who doesn’t love a long EMOM?
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls (20/14lb.)
Min 3: 15 SDHP’s (75/55lb.)
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest

Advanced can do 95/65lbs. on the SDHP’s.

SDHP (Sumo deadlift highpull):

Daily D:

“My Leggies”

20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets

*Score is weight used
*Shoot for the heaviest weight you can!

Goblet Squat:

“High Heart-Rate Hammy’s”

10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups

3min. AMRAP:
Seated Knee Tucks

*Get as many as you can!
*Advenced Weighted

Seated Knee Tucks:

Full Body Aesthetics Day 47:

Push Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM

*Shooting for more than 1 rep on the last set (RPE: 10)
*Warm-up sets not included
*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
6-8 Heavy Barbell Hip Thrusts.
*Shoot for 5%+ more than last week
Rest 2-3min. Repeat For 3 Total Sets.

Chest/Back Superset:
8-10 Reverse Grip Flat Barbell Bench
Immediately into;
8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

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

10-12 Banded Single DB Overhead Extension.
Rest 90sec. Repeat For 3 Total Sets.

12-15 Single Leg Deficit Calf Raises on each leg.
– Rest 60sec. After the 2nd leg.
– Repeat For 3 Total Sets.

Reverse Grip Flat Bench:

Supinated Barbell Row:

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