Workout of the Day Friday May 7th 2021

Today is Haley’s last day coaching ๐Ÿ™ Make sure you come by at 4pm to give her a hug and thank her for her energy and coaching these past few years!

Strength & Conditioning:

A.) Incline Barbell Bench Press / Barbell Rows
4 Sets:
5-6 Incline Barbell Bench Press
Immediately into;
6-8 Barbell Bent over Rows (Regular Grip)
Rest 2min. Between Sets.

*Try to go as heavy as possible on both lifts

B.) 15min. to try and finish…
13 Pull-Up
13 American KB Swings (53/35lb.)
13 30 ft Shuttle Runs or Calories
12 Pull-Up
12 American KB Swings
12 30 ft Shuttle Runs or Calories
11 Pull-Up
11 American KB Swings
11 30 ft Shuttle Runs or Calories
… All the way to 1 of each…

Should be finish-able, but definitely will be close ๐Ÿ™‚ Let’s see if you can get it done!

Ladies RX is starting at 12 instead of 13. I think starting a round lower should fix the calorie conversion and make this a close race ๐Ÿ˜‰

ADV is a 70/53lb. Kettlebellย  (preferred for todayโ€™s workout)

Booty Crew:

A.) EMOM 10 min:ย 

8 Barbell Hip Thrusts with your choice of either a 3 sec pause each rep or 3 pulses

B.) EMOM 10 min:

12-15 Barbell Hip Bridges + your choice of either 5-10 pulses or 5-10sec hold at the top

C.) 35min AMRAP:

15-20 DB Donkey Kicks

10 HS Kick Ups

15e Deficit KB RDL + Deficit KB Sumo Squat

10 Pull Ups

15 KB Squat Curls

Max reps 6-ways


20min. EMOM: (5 Rounds)
Min. 1) 18/14 Cal Row
Min. 2) 10 Push Press 95/65
Min. 3) 18/14 Cal Assault Bike
Min. 4) 10 SDHP’s 95/65

Rest 5min.

10min. EMOM:
Odd: 45sec. Plank
Even: Max Effort Toes-To-Bar
*This is gunna get SPICY!

I don’t usually program heavy weights in sweat, but you’re welcome to bump the weight up on the bar if you like for part 1. The 10 reps will go by fast, but I made the cardio sections a little extra hard today so I was thinking 10 reps would be perfect.

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 very noticeable ๐Ÿ˜‰

Daily D:

21min. EMOM:
Min. 1) 60 Double Unders
Min. 2) AMRAP of “Complex”
Min. 3) Rest

2 Devil Press 50/35lbs.
4 Push Press

*So, the hardest part of this workout is minute 2. You’re doing as many reps as possible of 2 devil press and 4 push press. After the 2nd devil press, go straight into your push presses! This gunna be an absolute shoulder GRINDER!

*Try to keep hitting the same amount of reps on each of the 7 rounds ๐Ÿ™‚

*Are you really good at double unders? Try 75! Bad at double unders? Then do single unders for 45sec.

Full Body Aesthetics Day 19 Cycle 9:

6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

10-12 Flat DB Bench Press
Rest 90sec. Repeat For 3 Total Sets.

7min. of Strict Pull-Ups
*You may switch between underhand or overhand grip at anytime. You may also switch between wide and narrow at anytime. Rest as needed and keep chipping away with GOOD FORM. Full extension and chin over the bar EVERYTIME. If you get 100 reps before the 7min. mark you can stop early.

Recommended Scale: “Inverted Rows”

12-15 DB CrossBody Curls
Rest 90sec. Repeat For 3 Total Sets.

10-12 Double DB Skull Crushers with a PAUSE
Rest 90sec. Repeat For 3 Total Sets.

12-15 Seated DB Calf Raises
*Pause for 1-2 seconds at the top of EVERY rep
Rest 90sec. Repeat For 4 Total Sets.



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 โ€” 3 x 6 x 95lbs
Week 2 โ€” 3 x 7 x 95lbs
Week 3 โ€” 3 x 8 x 95lbs.
Week 4 โ€” 3 x 6 x 100lbs.
Week 5 โ€” 3 x 7 x 100lbs.
Week 6 โ€” 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