Workout of the Day Friday March 10th 2023


A.) Sumo Deadlift/ Z-Press superset: 5 Working Sets

3 Sumo Deadlifts @ RPE 8-9 (touch and go! No dropping or uncontrolled eccentric)
8 Seated DB Z-press
*Rest 2:00 between sets

B.)15 Rounds For time:

2 Deadlifts (95/65)
3 Hang Power Cleans
4 Thrusters
5 Burpees Over The Bar

*ADV 115/75

*Aim to finish this one in 12:00 -18:00 Minutes!


-Prone Scorpion 3 x ea side

Kneeling thoracic rotations x 10 ea side 

Preacher stretch x 1min

Booty Crew:

A.) 5 min EMOM:  Deficit Hip Thrusts Today!

5 Hip Thrusts + 5 Pulses at the top

Immediately into

5 min EMOM:

5 Hip Thrusts with 3-5 Pulses at the top of every rep

B.) EMOM 40 min:

Min 1) Right Leg Deficit RDL
Min 2) Left Leg Deficit RDL
Min 3) Ball Leg Lifts
Min 4) Ball Flutter Kicks
Min 5) Deficit Lunge Right Leg
Min 6) Deficit Lunge Left Leg
Min 7) Jump Rope
Min 8) Banded Kneeling Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Rack Pulls

Rack Pulls


*Rest 2:00 between sets.

*Same weight for all 3 sets.

*Set the bar up so its right below your knee. If you don’t have a rack stack plates or boxes up to a similar height.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

DB Incline Bench Press
DB Incline Bench Press


*Rest 90 seconds between sets.

Chest Supported DB Row
Chest Supported DB Row


*Rest 90 seconds between sets.

DB Reverse Fly
DB Reverse Fly


*Rest 90 seconds between sets.

Lee Priest Tricep Extensions
Lee Priest Tricep Extensions

3x “max”

*Rest 90 seconds between sets.

Zottman Curls
Zottman Curls


*Rest 90 seconds between sets.

Single Leg Deficit DB Calf Raises
Single Leg Deficit DB Calf Raises

1:00 of max reps on the left leg

1:00 of max reps on the right leg

1:00 rest



Warm up sets DO NOT count towards the reps 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)

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!

Categories: WOD