Workout of the Day Friday March 18th 2022


A.) Strict Press (3-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.


Big breathe. Elbows down. DRIVE!

B1.) 7min. AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front SquatsRest 3min.

B2.) 7min. AMRAP:
7 Burpees
7 Push Jerks 115/75lbs.

ADV is 135/95lbs. for both sections.

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

Glute Bridge Sally Up (5-6 pulses at the top of each “Bring Sally Up”)

B.) 3x All the Way Through:

Complete this circuit first with Heavy weight, then with moderate weight and again with just bodyweight back to back to back with minimal rest.  That is one round. DO this 3 times all the way through.

10 Walking Lunges

10 Curtsy Lunges Right leg

10 Walking Lunges

10 Curtsy Lunges Left Leg

Again with moderate weight

Once more just bodyweight


Get nice and warm with 5-10 minutes on the bike or rower today. We are going to pushing hard on those in a little bit.

Warm-Up will look something like this for an example:

2min. on the bike (50% effort)
1min. of 5 Barbell Push Press + 5 Barbell SDHP
2min. on the rower (50% effort)
1min. of 5 Barbell Push Press + 5 Barbell SDHP with 50-60% of the weight you plan on using

1min. on the bike (80% effort)
1min. of Kipping swings hanging from the bar
1min. on the rower (80% effort)
1min. of 5 Barbell Push Press + 5 Barbell SDHP with the weight you plan on using for the workout

25min. EMOM: (5 Rounds)
Min. 1) 18/14 Cal Row
Min. 2) 10-15 Push Press
Min. 3) 18/14 Cal Assault Bike
Min. 4) 10-15 SDHP’s
Min. 5) Rest

Men’s Weight: 95-115 pounds
Women’s Weight: 65-75 pounds

The goal today is hit the cardio sections as hard as possible. We usually do 15/12 on the minute so I want to push that threshold. If you can hit the numbers with 15 reps on the push press and the SDHP’s then keep that! If you have to drop to 10 reps, then do that. That’s why I put the range today.

Feel like an extra hard challenge?? Shoot for 20/15 Cals on each section instead of 18/14. It’s just a little more, but definitely significantly harder.

Rest 5min. before starting below;

8min. EMOM:
Odd: 50sec. Plank
Even: Max Effort Toes-To-Bar

*This is gunna get SPICY!

Daily D:

This is a GREAT piece to throw in every few weeks! Not only is it something a little different which it makes it exciting , but… It will help make you so much better at all the other stuff we do! Physically AND mentally! So DO NOT skip today! You’re going to be so glad you did this once it’s over 🙂
Metcon (Time)
Choose 1 option below

Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight

Option 2: (Novice)  – Bodyweight Walking Lunges for 800 meters

Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters

Full Body Aesthetics Week 6 Day 40:

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Standing Barbell Strict Press (3 x 8 )
Your goal is 3 sets of 8 reps with the heaviest weight possible.

Rest 2-3min. between sets.

Barbell Hip Thrust (3 x 8 )

Your goal is 3 sets of 8 reps with the heaviest weight possible.

Rest 2-3min. between sets.

Accessory Movements (RPE: 7-8)
20 Push-Ups
20 High Band Fly’s (right)
20 Push-Ups
20 High Band Fly’s (left)
Rest 60sec. Repeat For 3 Total Sets
*Give yourself 7-8min. for this section. If you need to cut the reps down to 10 or 15s.

8-10 Flat Bench DB Seal Rows
Rest 90sec. Repeat For 3 Total Sets.
*Some benches are high enough to do this, but if yours is not, just simply stacking a few plates works really well to elevate the bench.

15-20 DB Wrist Rotations.
Rest 60-90sec. Repeat For 4 Total Sets.
*The rotation of the arm is largely responsible for the size and shape of the bicep. These will help build them as well as keep them healthy. DO NOT skip these and make sure you are getting the full 180 degree turn on each side.

3 sets of Lee Priest Tricep Extensions to FAILURE. Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust  the bar height at any time to scale it. Ideally you get between 15-25 reps each time.

30 Rep Seated DB Calf Raises
*10 Reps with toes facing forward
*10 Reps with toes facing inward
*10 Reps with toes facing outward
Rest 90sec. Repeat For 3 Total Sets.

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 than your working sets. (For most of you, this all that’s needed)

How Double Progression Works

The goal on these movements 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 working sets, 6 reps performed per set, 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 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

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