Workout of the Day Mon July 5th 2021

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Olympic Lifting + Back Squat SUPERSET: (Week 2)

1 Full Squat Snatch or Clean + 1 Hang Squat Snatch or Clean (You choose)

Rest about 30sec. and immediately go into the squat numbers below:

Set 1.) 3 Reps at 70% of 1RM
Set 2.) 3 Reps at 80% of 1RM
Set 3.) Max Reps at 90% of 1RM (Goal: more than 3. No resting more than 1-2sec. at the top. Continuous reps)

Rest 2-3min. Between Supersets.

*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min.

*On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. The squat should actually help the bar feel lighter today.

B.) 4 x 4 min AMRAP
4min. AMRAP:
30 Wall Balls (20/14lb.)
20 American Swings (53/35lb.)
Max Pull-Ups in remaining time…

Rest 1min.

4min. AMRAP:
30 American Swings (53/35lb.)
20 Pull-Ups
Max Wall Balls (20/14lb.) in remaining time…

Rest 1min.

4min. AMRAP:
30 Pull-Ups
20 Wall Balls (20/14lb.)
Max American Swings (53/35lb.) in remaining time…

Rest 1min.

4min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements πŸ™‚

Your score is ONLY the max reps you got on the first 3 sections + ALL the reps on that last one πŸ™‚

Booty Crew:

We’re gonna try this Format again because I REALLY liked it!

2 Rounds through:

5 min Max Reps Hip Thrusts

5 min Max Reps Banded Triceps Extensions & Banded Seated Preacher Curls

5 min Max Reps Weighted Pistols

5 min Max Reps Banded Crunches & Banded Knee Pulls

5 min Max Reps DB Donkey Kicks (2nd round do banded glute kick backs)

5 min Max Reps Side Lying Plate Abductions


3min. of Bike
3min. of DB Walking Lunges
3min. of Sit-Ups
3min. of DB Bench Press
3min. of Double Unders
3min. of Single DB Bicep Curls

2min. Rest

2min. of Bike
2min. of DB Walking Lunges
2min. of Sit-Ups
2min. of DB Bench Press
2min. of Double Unders
2min. of Single DB Bicep Curls

1min. Rest

1min. of Bike
1min. of DB Walking Lunges
1min. of Sit-Ups
1min. of DB Bench Press
1min. of Double Unders
1min. of Single DB Bicep Curls

Looking to get as many reps as possible at each station. Try to grab a weight that keeps you constantly moving. Small breaks are inevitable, but try and keep them short.

The weights are going to be pretty individual on this one, but here’s some recommendations:

Men – 45s
Women – 30s

Bench Press:
Men – 45s
Women – 20s

Single DB Bicep Curls:
Men – 35lb.
Women – 20lb.

Single DB Bicep Curl DEMO:

Total Workout Time: 39min

Daily D:

“Little bit of booty… Little bit of abs… Little bit of cardio…”

21min. EMOM:
Min. 1.) 30sec. of Max Heels Elevated Goblet Squats
Min. 2.) 30sec. of Max Toes-To-Bar
Min. 3.) 30sec. of Max Double Unders

*Make sure to go HARD on each section and shoot for unbroken reps if possible. The first round or 2 may be a little easy, but don’t worry, it’s coming…
*Goals: 10-15 Squats, 10-15 TTB, and 50-60 Double Unders each round.


Heels Elevated Goblet Squats:


If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily πŸ˜‰

Located here:

Full Body Aesthetics Day 21 Cycle 10:


Since it’s a lighter week, I thought I’d freshen things up with a few different supersets mixed in here and there. Always remember that the only movement that requires the deload is that first lift and then everything else is considered “accessory” for the day. So you can hit these movements as you feel. Depending on your level of training, some of you will be good to keep going heavy on these movements. And some of you may be feeling like you need random days here and there to go lighter. Go off of how you feel! I constantly change these movements soley to escape the need of deload on them and it also keeps intensity high since you’re not doing the same movements typically for a few weeks. SO these intensities are completely subjective to how each and everyone you feel from day to day. Going heavy on them will always be preferred, but a light day when you’re feeling it is never a bad thing. Just listen to your body πŸ™‚

Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
8-10 Flat Barbell Bench Press
Immediately into;
8-10 Incline DB Seal Row
Rest 90sec. Repeat For 3 Total Sets.

Shoulders/Tricep Superset:
8-10 Kneeling Landmine Shoulder Press
Immediately into;
8-10 Banded Tricep “Push” Downs (Overhand Grip)
Rest 90sec. Repeat For 3 Total Sets.

10-12 Supinated DB Curls.
Rest 90sec. Repeat For 3 Total Sets.

10-15 HEAVY DB Russian Twists.
Rest 60-90sec. Repeat For 3 Total Sets.
*Really challenge yourself on these today. AΒ  lot of the guys should be doing like a 60-70lb. DB on this for example.


Kneeling Landmine Press:

Banded Tricep “Push” Downs:
*If you have access to a cable machine instead of this setup in the video, use it!


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