Workout of the Day Mon March 14th 2022


Before we head into our next cycle on Monday, I want to give everyone a chance to hit some max lifts. Here’s a few reasons why:

1. It has been almost 60 days since we have hit a max on any of our main lifts.
2. We didn’t do any maxes in the open and I know many of you were excited to 🙂
3. After completing a higher rep cycle like double progression, a little less reps (even at higher percentages) helps us deload and recover.

Have a great week everyone and I promise, new cycle starting next week!

A.) Back Squat (3-2-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.
*If you are brand new or prefer to stay super warm between attempts complete a 200m Run after each set or a 250m Row.
B.) 3min. AMRAP/ 1 min off for 5 Rounds
3min AMRAP:
20/15 Cal Row or 15/12 Cal Bike or 300m Run
15 American KB Swings (70/53lb.)
Max Power Clean & Jerks in remaining time..

RX is 115/75lbs.

ADV is:
Round  1.) 95/65lbs.
Round  2.) 115/75lbs.
Round  3.) 135/95lbs.
Round  4.) 155/105lbs.
Round  5.) 185/135lbs.
*Make sure you can change out your weights QUICK on this  option. That 1min. goes by FAST.

Booty Crew:

The goal for today is to add 5% to whatever you lifted last week for parts A & B.  Keep track if you normally don’t. We will be spending 4 weeks like this.

A.) 4x:

2 min Deficit Hip Thrusts

2 min Deficit Reverse Lunge

1 min rest

B.) 4x:

15 Seated Good Mornings

10-12 each Curtsy Lunges

C.) 4-5x :45/:15

KB Swing

Rt leg Single Leg KB Suitcase Deadlift

Left Leg Single Leg KB Suitcase Deadlift

Single KB Clean and Press

GHD Sit Up


These are always my favorite kind of workouts! Long grinders where you can see the end! Ok, so, here’s how it goes…

1 200m Run


2 Wall Walks
1 200m Run


3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run


4 DB Thrusters 45/25
3 DB Lunges (ea. leg)
2 Wall Walks
1 200m Run

and so on… Your last round (if you make it there) will be the 12 cal row and then you’ll work your way all the way back up.

It’s definitely finish-able, but it’s gunna be close 🙂

Metcon (Time)
35min. to get as far as possible…

1 – 200m Run
2 – Wall Walks
3 – DB Lunges on each leg (45/25lbs.)
4 – DB Thrusters (45/25lbs.)
5 – Burpees
6 – Pull-Ups
7 – KB Swings (53/35lbs.)
8 – KB Goblet Squats (53/35lbs.)
9 – TTB
10 – Wall Balls (30/20lbs.)
11 – Cal Bike
12 – Cal Row

Daily D:

3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)

If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.

Rest as needed after section A above.
9min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups

Full Body Aesthetics Week 6 Day 35:

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Bulgarian Split Squat (3 x 8 )

Your goal is always to keep shooting for the HEAVIEST 3 sets of 8 reps on each leg!

Rest 2-3min. between sets.

Accessory Movements (RPE: 7-8)
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.

7min. of Strict Pull-Ups
*You may switch between underhand or overhand grip at anytime. You may also switch between wide and narrow at anytime. Rest as needed and keep chipping away with GOOD FORM. Full extension and chin over the bar EVERYTIME. If you get 100 reps before the 7min. mark you can stop early.

8-10 Supinated DB Front Raises
Immediately into;
8-10 Regular Grip DB Front Raises
Rest 90sec. Repeat For 3 Total Sets.

10-12 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine instead of this setup in the video, use it!

8-10 Zottman Curls (each arm)
Rest 90sec. Repeat For 3 Total Sets

3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂

How Double Progression Works

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

Categories: WOD