Workout of the Day Mon March 20th 2023


This is the end of our current training cycle! For that reason, this week will be a deload week! Next week will be the start of a brand new programming cycle! Stay tuned to find out what our focus will be!

A.) Back Squat/Pow Clean Superset: 4 Working Sets

3 back squats @65%
3 hang power clean @65%
rest 2:00

*This is our deload week, so although it would be fun to throw on some more weight, its best we don’t with next weeks cycle kicking off!

B.) 15min Running Clock…

Min. 1) 15 DB or KB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar

Repeat For 5 Total Rounds.

10-12 TTB is Doable, 15 reps is ADV.  The only rest you get is for finishing a section early. It’s going to get tougher than you think! Hang in there!


*foam roller thoracic extension 30sec 3x

*Bird dog w/crunch 10/side

*Bird dog w/crunch 10/side

Booty Crew:

A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20 Kneeling Banded Abductions

B.) 4-5 Sets:
12 Barbell Glute Bridges
12 DB Donkey Kicks
12 Side Lying Plate Abductions

C.) 4x
10 Biceps Curl + OH Press
10 Renegade Rows

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Seated DB shoulder Press
Seated DB shoulder Press


*Rest 2:00 between sets.

*Use the same weight as last week.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Barbell Back Rack Lunges
Barbell Back Rack Lunges

3×8 (each leg)

*Rest 2:00between sets

Meadows Row
Meadows row

3×8 (each arm)

*Rest 90 seconds between sets

Seated Db tricep overhead extension
Seated Db tricep extension


*Rest 90 seconds between sets

Incline DB Curl
Incline DB Curls


*Rest 90 seconds between sets

Incline DB Fly
Incline DB Fly


*Rest 90 seconds between sets

*If you have the option of doing a machine fly or cable fly, do so

21 Set Hanging Knee Raises
21 Set Hanging Knee Raises

3 sets

*Rest 90 seconds between sets

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!


Warm up sets DO NOT count towards the reps 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 that your working sets. (For most of you, this all that’s needed)

Categories: WOD