Workout of the Day Wed July 7th 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!



“Cardio Wednesday!”

2 Rounds:
30 Burpees
400m Run or 500m Row or 0.5 Mile Bike

10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
5 Burpee Box Jumps (20″)

2 Rounds:
30 Burpees
400m Run or 500m Row or 0.5 Mile Bike

10 Rounds:
10 Single DB Push Press (50/35lbs.)
10 Air Squats

MASH style! Also know as, “a little bit of everything.”

I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you’re at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You’re also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It’s just not as fun that way 😉

Booty Crew:

A.) 20 min to build to the heaviest 3 sec pause 8 rep Hip Thrust possible

-After each set complete:

8e Heavy Deficit Reverse Lunges

10 Pull Ups + 15 Push Ups

B.) 20 min:

12-15e Bulgarian Split Squats

8-10e Weighted Step Ups

15 OH Press + 12-15 6 Ways

C.) 4x :45/:15

Banded Skaters

Renegade Rows

Weighted A-Squats

DB Hang Snatches


3 Rounds:

400m Run
15 Toes-To-Bar

25 DB Deadlifts
25 Box Jumps (20″)
*You may break this up however you like

35 Burpees

50 Barbell Push Press (75/55lbs.)

As soon as you reach the 12min. mark, the whole workout starts again! This is 36min. of straight work! The only rest time you get is the time you earn by finishing any of the sections early 🙂

Score: You get 1 round for finishing each section. The max score is 12.

DB Deadlift Weights:
Advanced Men: 70s
Intermediate: 50s
Advanced Women: 50s
Intermediate: 30s

Daily D:

5min. AMRAP:
21 Sit-Ups
15 DB Floor Press (50/35s+)
9 Pull-UpsRest 90sec. Repeat For 3 Total Rounds.

– Anchor your feet in your DBs for the Sit-Ups
– Weight is 50/35 or more if you choose
Metcon (AMRAP – Reps)

Part 2.)

5min. AMRAP:
Renegade Rows

*Complete 5 reps on the right side and then 5 reps on the left side nonstop, until the time is up. Try and rest as little as possible

Full Body Aesthetics Day 24 Cycle 10: REST DAY


Categories: WOD