Workout of the Day Friday October 15th 2021


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.

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

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.) For Time: This is gonna be so fun!
9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar
7 Rounds:
100m Run or 100m Row or 4/3 Cal Bike
6 Burpees
5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar
3 Rounds:
200m Run or 200m Row or 8/6 Cal Bike
10 Burpees

Time Cap: 18min.


Optional Bonus Work:
100 Seated Weighted Knee Tucks
– Even bodyweight here is tough
– If you do add weight, choose between 5 and 10lbs.
– Put a 5min. time cap on itMovement Demo:

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 is fine):

Min 1) Walking Lunges

Min 2) V-ups

Min 3) DB Glute Bridge (with 3 banded abductions at the top)

Min 4) Reverse Sit Ups

Min 5) Alternating Curtsy Step Ups

Min 6) Handstand Kick Ups

Min 7) Tap Crunches

Min 8) Weighted Pistols

Min 9) Hanging Knee Raises

Min 10) Rest

*You can switch out any of these movements for your favorites if you want



4 Rounds:

Row 500m or 400m Run
Max Alt. DB Lunges 45/30s
Max Toes-To-Bar
Max Wall Balls (20/14lb.)
Max DB Deadlifts 70/50s
Max Sit-Ups

(Rest 2min.)

Each round is 9min. Restart the clock each time. 36min. total.

A few substitutes to think about are weighted hanging knee raises instead of Toes-To-Bar and weighted DB Sit-Ups instead of regular sit-ups. These are slightly harder options, but also just a great way to switch things up!

Daily D:

25min. Running Clock….

10 Double DB Hang Cleans

10 Double DB Hang Cleans
25 Push-Ups

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)

10 Double DB Hang Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats

– Mens Weight: 45lbs.
– Womens Weight: 30lbs.Double DB Hang Cleans: a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.There IS NO REST between sections, so just keep on moving!This is called “accumulator” style and it’s one of my all time favorite templates!ENJOY!

P.S. If you need more time to finish and you have the time to do so, then go for it 🙂

Full Body Aesthetics Day 12 Cycle 12:

Standing Barbell Strict Press
Set 1) 3 reps @ 65% of 1RM
Set 2) 3 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)*Rest 2-3min. Between Sets
Accessory Movements (RPE: 7-8)
10-12 Banded DB RDL’s
immediately into;
10-12 Banded DB Long Lunges (ea. leg)
Rest 90sec. Repeat For 3 Total Sets.
10min. To Finish…
40 Push-Ups
Rest 30sec.
40 Feet Elevated Push-Ups
Rest 30sec.
20 Push-Ups
Rest 30sec.
20 Feet Elevated Push-Ups
12-15 Barbell Rows with a Supinated Grip.
Rest 90sec. Repeat For 3 Total Sets.
12-15 Double DB Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.
10-12 Straight Bar Barbell Bicep Curls.
Rest 60sec. Repeat For 3 Total Sets.
**After the 3rd set, Chop the weight in half and do an additional burnout set of max reps with NO RESTING. As soon as you need to stop that burnout is over. Lots of work to do tomorrow :)Calves:
1min. of Barbell Calf Raises with your Bodyweight on the bar or something you can do for almost the whole first minute straight with very little rest breaks.
1min. REST. Repeat For 3 Total Sets.

Important Notes 📝

Make sure you log your strict press numbers!

The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.

RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.

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