Workout of the Day Friday Sept 24th 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 2 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.

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.

3min. AMRAP:
10 Toes-To-Bar
20 Front Rack Lunges (75/55lbs.)
75 Double Unders

Rest 1min.

5min. AMRAP:
10 Toes-To-Bar
20 Muscle Snatches (75/55lbs.)
75 Double Unders

Rest 2min.

7min. AMRAP:
10 Toes-To-Bar
20 Hang Power Cleans (75/55lbs.)
75 Double Unders

Booty Crew:

1.) EMOM Hip Thrust drop set.  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 about 80% of you 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 Lunges

100 V-ups

100 Step Ups

100 Reverse Sit Ups

100 KB Swings

100 Lemon Squeezers

100 Both feet elevated Split Squats

100e Penguins

100 Banded GHD Hip Thrusts

(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


35min to finish…

1000m Row

100 Plate Ground To Overheads (45/25lb.)

1000m Run

100 Wall Balls (20/14lb.)

1 Mile Bike

100 Heavy Russian KB Swings (70/53lb.)

We haven’t done a long grinder with no rest in a while.

If you want beef it up a little, use a 55/35lb. plate on the ground to overheads and a 30/20lb. wall ball. I think that’s still finish-able.

Ground To Overhead Demo:

Daily D:

“Flex Friday”

5min. of Flat DB Bench Press for Max Reps

5min. of Strict Pull-Ups for Max Reps

5min. of Bodyweight Dips for Max Reps

5min. of Single DB Bicep Curls for Max 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 12-15 reps. Then start chipping away at sets of 6-8 for the remaining time.

Single DB Bicep Curl Demo:

Bodyweight Dip:

Full Body Aesthetics Day 47 Cycle 11:


7min. of Barbell Step-Ups

7min. of Reverse Grip Barbell Bench

7min. of 2 Position Landmine Rows
*Complete 5-6 in position 1. Then 5-6 in position 2. Then back to position 1 and repeat nonstop.

7min. of….
6-8 Barbell Push Press
Immediately into;
15-20 Banded Pull-Aparts

Tricep/Bicep Superset:
7min. of…
6-8 Banded “Push” Downs (overhand grip)
6-8 Supinated DB Curls

7min. of Weighted Hanging Knee Raises


Barbell Push Press:

Banded Pull-Aparts:

Banded Tricep “Push” Downs:

Supinated DB Curls:


Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂




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