Workout of the Day Friday May 14th 2021

Change is Here my friends! Click the image to read the latest post!

Tomorrow Open Gym is available Outside ONLY! There is a seminar going on in the main room with videos and lecture so we gotta keep it down so the smart people can learn. Thank you!


A.) 20min. Flex Friday Window…

8-10 Flat DB Bench or Floor Press
8-10 Single Arm DB Row (ea. arm)
10-12 Banded Tricep Push Downs
10-12 Barbell Bicep Curls

You can either do 1 big superset of all 4 movements and then rest 90sec. Repeat For 3-4 Total Sets.


You can superset the first 2 for 3-4 sets. Then superset the last 2 for 3-4 sets.

*The only reason I say 3-4 sets is really dependent on how many sets  you need to warm up and get your working sets in, in the 20min. window. You may only get 3 working sets, but if you have time for 4 or more, do it!

Banded Tricep Push-Down:

Single Arm DB Row:

Barbell Curls:

B.) “Tabata”

8 Rounds:
20sec. Bike or Row
10sec. Rest

8 Rounds:
20sec. of Toes-To-Bar
10sec. Rest

8 Rounds:
20sec. of DB Snatches 70/50lb.
10sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.

8 Rounds:
20sec. of Sit-Ups (Feet Anchored)
10sec. Rest

No rest between sections. Each section takes exactly 4min, so you’ll be done in 16min. total

Booty Crew:

*4pm class should do part C first then A then B (CrossFit will be using benches for their Part A)

A.) EMOM 10 min 

8-10 Barbell Hip Thrusts with a 3 sec pause at the top of each rep

B.) EMOM 10 min

15 Barbell Glute Bridges + 10 Sec hold at the end of each set

C.) 30 min to get as far as possible:

*5-10 Handstand Kick Ups after each exercise

50e DB Donkey Kicks

40 KB Deficit RDL

30 DB or Barbell Upright Rows

20 DB or Barbell Press

10 Heavy Back Squats

20 DB or Barbell Press

30 DB or Barbell Uprigth Rows

40 KB Deficit RDL

50e DB Donkey Kicks


5 Rounds: (35min. total)
Min. 1) 15 Burpees
Min. 2) 60 Double Unders
Min. 3) 6 Devil Press 45/30s
Min. 4) 15/12 Cal Row
Min. 5) 12-15 DB Push Press 45/30s
Min. 6.) Max Weighted DB Sit-Ups
Min. 7) REST

As soon as you finish the push press on minute 5, drop down and anchor your feet for the weighted sit-ups like this:

Daily D:

For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
5 rounds of:
10 Toes-To-Bar
10 Sit-Ups
10 DB Russian Twists (45/30lb.)
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Super fun piece today. Nice change of pace with the farmer carries and that middle ab section gets tough!

Got extra time today? You can try 800m Buy in and cash-out Farmer Carries or make that middle section 7 rounds.

Full Body Aesthetics Day 26 Cycle 9:

*The first day of this cycle starts on 2/8

6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Same % as above)

8-10 DB Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.

8-10 Single Arm Plank DB Row on each arm
Rest 2min. Repeat For 3 Total Sets.

10-12 Concentration Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
*Video shows how to perform with a band, incase you wan to switch it up, but a DB works great as well.

10-12 Double DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.

Farmer Walks on your TipToes.
1.) Pick a pair of dumbbells and hold them at your sides. You may use straps so grip doesn’t become a factor.
2.) Get on your tippy-toes and walk forward for as far as you can go, taking short steps. As soon as you fail, REST 2 MINUTES. Then Repeat for 3 TOTAL sets . *If you have limited space, back and forth is fine.



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 — 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….


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