Workout of the Day Friday March 17th 2023


A.) Sumo Deadlift MAX!!! / Arnold Press Superset: 5 Working Sets

1 Sumo Deadlifts @ RPE 8-9
8 Standing DB Arnold Press
*Rest 2:00 between sets
*Build to a 1-rep max sumo deadlift!

St Patty’s Day Partner WOD: 20min Time Cap

Both Partners Complete 3 rounds each exercise; you go I go style:
17 Deadlifts (185/115)
7 burpee pull-ups
17 KB swings (70/53)
200-meter run
*Both Partners Complete 1 Heavy Bear Complex after each completed full round building in weight.

*So the workout goes like this Partner 1 does 17 Deadlifts, then Partner 2 does 17 Deadlifts, then Partner 1 does 1 rep Bear Complex, then partner 2 does 1 rep Bear Complex, then P1 deadlifts again, then P2 deadlifts again, then P1 Bear, P2 Bear, P1 Deads, P2 Deads, P1 Bear, P2 Bear, continue like this for each exercise.

*Bear Complex is:
1 Power Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Back Rack Jerk



*side lying pretzel stretch 30sec/side 2x 

*standing hamstring stretch 30sec/side 2x

*Couch Stretch 1-2 min each side

Booty Crew:

A.) 5 min EMOM: 

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


*Rest 2:00 between sets.

*Use the same weight as last week or slightly heavier.

*Same weight for all 4 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 Bench Press
DB Bench Press


*Rest 90 seconds between sets.

Single Arm Barbell Row
Single Arm Barbell Row

3×12 (each arm)

*Rest 90 seconds between sets.

Tricep Cable Cross
Tricep Cable Cross

3x “max”

*Rest 90 seconds between sets.

*Use a band if you dont have cables

DB Bent Over Shrugs
DB Bent Over Shrugs


*Rest 90 seconds between sets.

DB Preacher Curl
Db Incline preacher curl

3×12 (earm arm)

*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


*Accumulate more reps than last week.


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