Workout of the Day Friday June 18th 2021


A.) 20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today ๐Ÿ˜‰

1.)Barbell Hip Thrusts
– 3 sets of 6-8 reps.
– Rest 90sec. Between Sets
*If you’ve been sticking with this one each week, keep trying to go heavier each week ๐Ÿ™‚

2.) Incline Seal Rows
– 3 sets of 10-12 reps.
– Rest 90sec. Between Sets

3.) Zottman Curls
– 3 sets of 8-10 reps on EACH arm.
– Rest 90sec. Between Sets

4.) Single DB Skull Crusher with a PAUSE
– 3 sets of 10-12 reps.
– Rest 1sec. at the bottom of every rep
– Rest 90sec. Between Sets

5.) Standing Barbell Calf Raises:
– 3 sets of 12-15 reps.
– Rest 90sec. Between Sets

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metconย (AMRAP – Reps)
15min. Running Clock…
Run 200m
Row 800m
Run 400m
Row 400m
Run 800m
Row 200m
Max Burpees in remaining time…

How many burpees can you get!?

Booty Crew:

A.) EMOM 10 min

10 Deficit Hip Thrusts

B.) EMOM 10 min

15 Barbell GLute Bridges

*Your choice of a hold or pulses at the end of each set

C.) 40 min to get through as much as possible:

*10 HS Kick Ups After each movement

100 Skaters

50 Barbell Muscle Clean and Press

100 RDL Hops

50 Barbell Biceps Curls

100 Reverse Skaters

50 6-Ways

100 Jumping Lunges

50 Banded Triceps Extensions


EMOM x 5min.
12/10 Cal Row

Rest 1min.

EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14

Rest 1min.

EMOM x 5min.
45sec. of Plank
15sec. Rest

Rest 1min.

EMOM x 5min.
12/10 Cal Bike

Rest 1min.

EMOM x 5min. (in the same min)
4 Devil Press 35/25
8 Wall Balls 20/14

Rest 1min.

EMOM x 5min.
30sec. of DB Russian Twists 35/25lbs.
30sec. Rest

This is going to be a nasty one! If you need to scale anything, try and keep the work on the cardio and wall ball sections to 40sec. Anything less is most likely too easy and more then that will most likely not be repeatable

Daily D:

Part 1.) “My Leggies”

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

Part 2.) “High Heart-Rate Hammy’s”

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

Part 3.)

3min. AMRAP:
Seated Knee Tucks
*Get as many as you can!

Full Body Aesthetics Day 5 Cycle 10:


7min. of Barbell Hip Thrust

7min. of Incline DB Bench Press

7min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.

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

7min. of Weighted Bench Dips

7min. of Single Arm DB Crossbody Curls
*Switching sides every 5-6 reps nonstop

Calves/Abs Superset:
7min. of….
6-8 Deficit Single Leg DB Calf Raises (right)
6-8 Deficit Single Leg DB Calf Raises (left)
6-8 Hanging Weighted Knee Raises
*You are going to need 2 separate weights on this one as the calf weight will be much heavier. Keep everything close by and keep moving as fast as you can but with good quality movement.

Deficit Single Leg DB Calf Raises:

Hanging Weighted Knee Raises:

Be sure to write down what weights you used and how many reps you got on each section. Adding up your total weight lifted throughout the session is what is going to matter most. We will do the same movements next week and your goal will be to either get a few more reps or do more weight with less reps total, but still have more volume overall. For example.) 100 hip thrusts with 100lb. = 10,000lbs. Your goal next week can be 115lbs for 90 reps total (10,350lbs.) OR 100lbs. for more than 100 reps.

No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.

For the weight, pick something that you can do about 10-15 reps with on the first set.. Then chip away with sets ofย  6-8 reps continuously with short rest breaks (15-20sec. a pop) for the rest of the time (unless I specified something different). It’s kind of hard to mess up which weight to use because no matter what, it will eventually get hard. And beating your score next week will still be hard.. So don’t stress. Just have fun ๐Ÿ™‚



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