Workout of the Day Friday October 22nd 2021

Tell Jenny or Aaron if you still need a partner and please register on glofox so we can plan for the right number of teams!


FINAL WEEK of the  Big 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.) 18min. Running Clock…

Run 600m or Row 600m or 0.8 Mile Bike
20 Burpees
Run 400m or Row 400m or 0.5 Mile Bike
40 Burpess
Run 200m or Row 200m or 0.25 Mile Bike
60 Burpees

In remaining time, find your your 1 Rep Max Hang Clean (squat or power).

*You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
Optional Bonus Work:
3 Sets of 12-15 Lateral DB Raises
– Rest 60-90sec. between sets
– Sets of DB Front Raises
– Rest 60-90sec. between sets

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)

10 min:

to find your 10 rep max Barbell Glute Bridge

B.) 4x 10min AMRAPs

10 min AMRAP:

20 Barbell Lunges

25 Tap Crunches

5-10 Handstand Kick Ups

-1 min rest THEN:

10 min AMRAP:

20 Weighted Pistols

25 Reverse Sit Ups

5-10 Handstand Kick Ups

-1 min rest THEN:

10 min AMRAP:

20 Curtsy Step Ups

15-25 GHD Sit Ups

5-10 Handstand Kick Ups

-1 min rest THEN:

10 min AMRAP:

20 Deficit KB Squats

25 Double Bicycle Crunches

5-10 Handstand Kick Ups



5 Rounds: (35min.)

40sec. of Pull-Ups
20sec. of Rest
40sec. of Wall Balls (20/14lb.)
20sec. of Rest
40sec. of Sumo Deadlift High Pulls (75/55lbs.)
20sec. of Rest
40sec. of Push-Ups
20sec. of Rest
40sec. of Assault Bike For Cals
20sec. of Rest
40sec. of Box Jumps (24/20″)
20sec. of Rest
40sec. of Push Press (75/55lbs.)
20sec. of Rest

Daily D:

“Macho Man… Daily D Style”

Every 60sec. for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both
4.) Maybe go super heavy and just do 3/3/3

One of my all time favorite Daily D workouts!

You are using TWO dumbbells the entire time.

We don’t usually do 2 DB front squats, so here’s what it looks like:

Full Body Aesthetics Day 19 Cycle 12:

Standing Barbell Strict Press
Set 1) 5 reps @ 75% of 1RM
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot For a new 1RM!!*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
5 Rounds: (5min. Total)
20sec. of Landmine Lunges (right)
10sec. of Rest
20sec. of Landmine Lunges (left)
10sec. of Rest
*Choose something on the lighter end that you can move for the whole 20sec. each round. I recommend 95lbs. for men and 65lbs for women.
10-12 Reverse Grip Flat Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.

2 Position Landmine Rows. 10 Reps in each position. Repeat on both sides. Rest 90sec. After the second arm. Repeat For 3 Total Sets.

10-12 DB Bilateral Overhead Extensions
Rest 60sec. Between Sets. Repeat For 4 Total Sets.

12-15 Vertical Single DB Curls with a 2sec. pause at the top of every rep. SQUEEZE it too! These are great for building the peak on your biceps 🙂
Rest 60sec. Repeat For 3 Total Sets.

10 Rounds:
20sec. of DB Seated Calf Raises
10sec. Hold at the top
*Just like the bodyweight version we did earlier in the week, but you’re seated with DBs on your knees. I would go on the little lighter end today, as these will catch up quick! Maybe 45s for men and 25s for ladies.

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