Workout of the Day July 15th 2021


A.) Olympic & Deficit Deadlift SUPERSET(Week 3)
2″ Deficit (Standing on a 45lb. Plate)

1 HANG POWER Snatch or Clean (You choose)
Rest about 30sec. and immediately complete;
6-8 Deficit Deadlifts
Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.
*Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week.
B.) For Time:
10 Front Squats (75/55lbs.)
50 Sit-Ups
20 Front Rack Lunges (75/55)
40 Sit-Ups
30 Front Squats
30 Sit-Ups
40 Front Rack Lunges (75/55)
20 Sit-Ups
50 Front Squats
10 Sit-Ups

Time CAP: 15min


12/9 Cals on the Bike Before EVERY station. You only have 1min. at each station.

1.) 21 American KB Swings (53/35lb.)
2.) 12 Burpees
3.) 21 DB Russian Twists (35/25lb.)
4.) 12 Box Jumps (30/24″)
5.) 21 Air Squats
6.) 12 Pull-Ups

That’s 12min…. Repeat 3 Times (36min. total) No Rest except for what you earn.

*Round 2 is 12/9 Cal Row
*Round 3 is 100m Run

Some sections are purposely harder and easier then others. It goes like this for clarification:

0-1min. Bike 12/9 Cals
1-2min. 21 Swings
2-3min. Bike 12/9 Cals
3-4min. 12 Burpees
4-5min. Bike 12/9 Cals

… And so on… Switch to a different cardio piece every 12min.

Few Extra Notes:
– Feel free to beef up any reps here if you like, but as the workout progresses, I think you will all like these numbers.
– On Pull-Ups, start with max strict, then finish with kipping.

Daily D:

10 Rounds:
10 TTB
10 Alt. DB Lunges 50/35s
* After round 5, switch to 10 Close stance DB front squats (holding 1 DB vertically)

If you have it, bump up to a 70/50lb. DB for the Squats

Full Body Aesthetics Day 32 Cycle 10:

Sumo Deadlifts
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the bottom of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

6-8 DB Incline Bench Press
Rest 2min. Repeat  For 3 Total Sets.
*Try and go as heavy as possible here.

5-6 Weighted “Chin”-Ups (underhand grip)
Rest 90se. Repeat  For 3 Total Sets.
*If you can not do weighted chins, then do a weighted version of an inverted pull-up like this:

8-10 Single Arm DB Upright Rows (ea. arm)
Rest 60sec. Repeat For 4 Total Sets.

8-10 Banded Tricep “PULL” downs (underhand grip).
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!

8-10 DB Hammer Curls
Rest 90sec. Repeat For 3 Total Sets.

5min. for as many rounds as possible:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups


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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Categories: WOD