Workout of the Day Friday Nov 12th 2021


A.) Superset the 2 movements below.
Bench Press (5×5)
Deadlift (5×5)
– Rest 2-3min. between sets-
B.) Complete 250 Reps in any rep scheme or order you like using only these 3 movements:
Time CAP: 18min
Wall Balls (20/14lbs.)

All I want is 50 reps of each movement. After that, you can do whatever you want. Do whatever sounds the most fun to you today!

Booty Crew:

EMOM Hip Thrust drop set.  We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Pick a weight you DON’T THINK you can can do for 6, let’s just see what happens!)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) Bring Sally Up 😉

5 Pulse Barbell Glute Bridges on the “Up”

*Use the same weight as your last 5 min EMOM

C.) Alternate through each for 40 min (any order you want):

Min 1) Weighted Squat Jacks

Min 2) V-ups

Min 3) Walking Lunges

Min 4) Reverse Sit Ups

Min 5) Skaters

Min 6) Handstand Kick Ups

Min 7) Tap Crunches

Min 8) RDL Hops (:30 sec each side)

Min 9) Hanging Knee Raises

Min 10) Rest

*You can switch out any of these movements for your favorites if you want, just keep in mind that the transitions need to be quick.


Some FLEX Friday vibes 🙂
10min. AMRAP:
10 Cals of your choice
10 Barbell Hip Thrusts
15 Russian KB Swings (70/53lb.)5min. AMRAP:
30 DB Hammer Curls
30 Double DB Tricep Extensions
*Start on either one, but you must finish all 30 reps before you go to the next exercise.

10min. AMRAP:
10 Cals of your choice
10 Barbell Back Squats
15 Russian KB Swings (70/53lb)

5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks

2min. rest after each AMRAP

Suggested hip thrust weight:
Men: 95-135lbs.
Women: 85-105lbs.

Suggested back squat weight:
Men: 95-135lbs.
Women: 65-95lbs.


Seated Knee Tucks:

Lying Oblique Crunches:

DB Hammer Curls:

Double DB Tricep Extensions:

Daily D:

Can you hang for 15min!?

Every 60sec. for 15min.
4 DB Power Cleans
5 Push Press
6 Alt. DB Lunges

*If you need to scale, you can drop this to 4 reps for all  stations and that should be good. Or obviously you can lighten the weight.

*Suggested weights:
Men – 45lbs.
Women – 30lbs.

Part 2.)
“Tabata Abs”8 Rounds:
20sec. of Toes-To-Bar
10sec. of Rest

*If you have a light DB you can do this as weighted knee raises instead to switch things up. Looks like this:

Full Body Aesthetics Day 12 Volume Cycle

Volume Lift (RPE: 8-9)
Barbell Push Press (5 x 10)

5 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo

Accessory Movements (RPE: 7-8)
10 Bulgarian Deadlifts on each leg. Rest 90sec. Repeat For 3 Total Sets.
5-6 Barbell Incline Bench Press. Rest 2min. Repeat For 4 Total Sets. *Try and go as heavy as possible today here

1min. of max towel pull-ups or chin-ups
1min. REST
Repeat For 3 total Sets

Tricep/Bicep Superset:
12-15 Banded Tricep “Pull” downs
Immediately into;
12-15 DB Hammer Curls (both at the same time)
Rest 90sec. Repeat For 3 Total Sets.
*Links below

4 Rounds:
30sec. of Deficit DB Calf Raises (right)
30sec. of Deficit DB Calf Raises (left)
30sec. of DB Russian Twists (same DB)
–No rest between rounds–


DB Hammer Curls:

Tricep “Pull” Downs:

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!

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

Categories: WOD