Workout of the Day Friday Nov 19th 2021






A.) – Superset the 2 movements below-
Bench Press (5×5)
Your goal is to try and lift 2.5-5% more weight than last week
Deadlift (5×5)
Your goal is to try and lift 2.5-5% more weight than last week
– Rest 2-3min. between sets-
B.) For Time :

30 Pull-Ups
30/25 Cal Row OR 25/20 Cal Bike OR 600m Run
30 Push-Ups
90 Double Unders

20 Pull-Ups
20/17 Cal Row OR 17/14 Cal Bike OR 300m Run
20 Push-Ups
60 Double Unders

10 Pull-Ups
10/8 Cal Row OR 8/6 Cal Bike OR 150m Run (bus stop)
10 Push-Ups
30 Double Unders

*ADV Option is  15/10/5 Muscle Ups instead of pull-ups. Only do this option if you can knock out those reps in 2-3 sets per round.

Time Cap: 18min.

I would love to do these today (as much as space allows) as a Pull-Up Scale:

Booty Crew:

Reverse drop set:  We are going to start at a nice challenging weight and do a 5 min EMOM, then add a little bit of weight and do another 5 min EMOM, and follow that pattern for 2 more 5 min EMOMs.

A.) EMOM 5 min:

10 Barbell Hip Thrusts (with 1 pulse at the bottom of each rep)

EMOM 5 min:

10 Barbell Hip Thrusts (a little heavier and with a pulse at the top of each rep)

EMOM 5 min:

25 Hip Thrust Pulses (top or bottom whatever you like best)

EMOM 5 min:

6-8 HEAVY hip thrusts (now that your glutes are fully toasted lets see what you can do!)

B.) 4x 12 min EMOMs

12 min EMOM:

Min 1) Barbell Glute Bridges

Min 2) Mermaid Crunches (:30 sec each side)

Min 3) Handstand Kick Ups

-1 min rest THEN:

12 min EMOM:

Min 1) Bulgarian DL + Split Squat

Min 2) Tap Crunches

Min 3) Handstand Kick Ups

-1 min rest THEN:

12 min EMOM:

Min 1) Deficit Lunges

Min 2) Reverse Sit Ups

Min 3) Handstand Kick Ups

-1 min rest THEN:

12 min EMOM:

Min 1) Curtsy Lunges

Min 2) GHD Sit Ups

Min 3) Handstand Kick Ups

*Sub out any of the abs or Handstands here that you would like. I do want everyone to practice their handstands for at least 1 round.


In Teams of 2…

30 Rounds (15 Each)
“I go, you go style”

6 Cal Assault Bike
6 Pull-Ups
6 Wall Balls (20/14lb.)
6 Double DB Snatches (45/30s)

You must complete a full round before your partner goes.

Time CAP: 35min.

**If for any reason this takes you LONGER than a minute per round (each), consider dropping the reps to 4 or 5. I definitely want everyone MOVING FAST or it won’t be that fun. It’s made to go hard for 45-60sec. and switch!

RX+ Options can be a (30/20lb) wall ball and/or a little heavier DBs on the snatches.

Double DB Snatches:

Daily D:

Not gunna lie… This is gunna be rough…

I love this workout and we have done it a few times since the start of the program (3 year ago).

It’s just nice to get out of the “normal” routine and do some different stuff. I hope you have fun and hate it all at the same time 😉

Feeling extra motivated and you have the time? You can go a little farther on the Carry’s.

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders

Kettlebells work great here as well!

Full Body Aesthetics Week 3 Volume Cycle:

Volume Lift (RPE: 8-9)
Push Press (7 x 10)
7 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Accessory Movements (RPE: 7-8)
10min. to Build up to a 5 rep max Hip Thrust
Take 50% of that and complete 50 reps as fast as possible
*On the first part try and make big jumps and keep hitting sets of 5 until you no longer can. Ideally, you can do this entire piece in 8-10min.

Chest/Back Superset:
3 Sets:
1min. of Alternating DB Push-Ups
1min. of Pull-Ups
1min. Rest
*On the Push-Ups, I recommend doing 5-7 reps on each side before you switch (Video below)

Tricep/Bicep Superset:
(Keep effort at 6 out of 10 today here)
10-12 Flat Bench Barbell Skull Crushers
Immediately into;
10-12 Internal Banded DB Curls on Each Arm
Rest 90sec. Repeat For 3 Total Sets
*Links below

15-20 Seated DB Calf Raises.
Rest 60sec. Repeat For 4 Total Sets

Internal Banded Bicep Curl:

Flat Bench Barbell Skull Crushers:

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