Workout of the Day Friday Oct 1st 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.


Week 3 of the Shoulder Complex. Your goal is to lift anywhere between 2-5% more than last week!

A.) Shoulder Complex  (3 x 1)

1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
B.) Every 2min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar

Think you can hang on this one!?

If not… Just scale the rep to 5’s

ADV Men: 135lbs.
ADV Women: 95lbs

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

(Use heaviest weight from Wednesday)

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.) EMOM 8 min:

35 seconds of Barbell Glute Bridge Pulses

C.) 40 min to complete in any order:

100 Curtsy Step Ups

150 Squat Jacks

100 Single leg KB RDLs

100e Walking Lunges (light weight)

200 Jump Rope

100 Reverse Sit Ups

100 Hanging Knee Raises

100 GHD Sit Ups

(You can sub out any ab movements you like or add more in)

*Every rest break complete 5-10 HS Kick Ups

*If you finish everything you can add more movements or start over


You have 40 minutes to finish today’s workout. As you will see below, each section requires 150 total reps to be completed. You may complete the reps anyway you like. Meaning, you could do 50 pull-ups and 100 bench press on the first section OR you can split it evenly at 75 and 75 reps. As soon as you finish one section, go immediately into the next! Can you finish it!?!?
Metcon (Time)

40min. Running Clock…

Complete 150 Reps Anyway You like:
DB Bench Press (45/25s)

Complete 150 Reps Anyway You like:
Assault Bike Calories
Row Calories

Complete 150 Reps Anyway You like:
DB Lunges (45/25’s)

Complete 150 Reps Anyway You like:
Run 400m (this equals 50 reps)
Barbell Push Press (75/55lbs.)

Left + Right = 2 reps on the lunges

Daily D:

It’s “Flex Friday!”

– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 1min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

Metcon (AMRAP – Reps)

5min. of Single DB Cleavage Cutters for Max Reps

5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)

5min. of Single DB Hip Thrusts for Max Reps

5min. of Single DB Skull Crushers for Max Reps

Full Body Aesthetics Day 54 Cycle 11:



*Same rules as every other Density Friday we’ve done this month except each section is only 5 minutes instead of 7. This helps us achieve the 30% reduction in volume that we need for the week. You don’t have to change your intensity. Just a lower time cap is all we need. ENJOY!

5min. of DB Walking Lunges

5min. of Incline Barbell Bench Press

5min. of Inverted Pull-Ups
*Every other set, use underhand grip (chin-up) style

5min. of Lateral DB Raises

5min. of Lee Priest Extensions

5min. of Regular Grip Barbell Curls

5min. of….
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
*Just keep cycling through that sequence nonstop




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