Workout of the Day Mon March 7th 2022


A.) Back Squat / Lunge Superset (Double Progression Week 8 “DELOAD” )
6-8 Reps Back Squat
superset with;
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.

Lateral Lunge Demo:

*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 7 weeks.)

B.) 18min. to finish or get as far as possible…

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135

Run 400m

A little “Holleyman style” piece with some running today. I made the time CAP just enough to make it finish-able… Will you be one of the finishers :)??

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:

2 min Barbell Glute Bridge

2 min Curtsy Lunges

1 min Rest

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

1/2 Burpee

Rt leg Single Leg KB Suitcase Deadlift

Left Leg Single Leg KB Suitcase Deadlift

Squat Curls

Reverse Sit Up


Advanced can go heavier (70lbs for men / 53lbs. for women) on the KB Swings OR 20 reps at each station instead of 15.

This one is low key harder than it looks. Can you hang the entire time with these numbers!? Gotta MOVE to hang on 🙂

If you need to scale anything at any time, then drop the reps to 12 or 10 reps.

Metcon (AMRAP – Rounds)
Every 2min. x 4 Rounds:
200m Run
15 Wall Balls (20/14)

Rest 1min.

Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35

Rest 1min.

Every 2min. x 4 Rounds:
200m Run
15 Wall Balls (20/14)

Rest 1min.

Every 2min. x 4 Rounds:
250m Row
15 American KB Swings 53/35

Score is rounds completed RX (16 total)

Daily D:

4 Rounds:
1min. of DB RDL’s
1min. of Rest

I recommend the heaviest weight that you can move consistently for the whole min. Make sure you are leaning forward, pushing your butt back, and really feeling that tension on your hamstrings. Most men should be fine with anywhere between 45-70lbs. DBs. Women around 20-45s.

Move WELL instead of just FAST. Slow controlled reps.

For Time:
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP

Time CAP: 10min

Recommend a 50-70lb. DB for men and between 35-45lb. for the ladies. You just need 1 DB here.
Accessory Work
15-20 Weighted DB Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.

Full Body Aesthetics Week 5 Day 29:

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.

**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.

Accessory Movements (RPE: 7-8)
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
*These may also be done with dumbbells lying on a bench if you prefer. Personally I love the banded option here.–kAw

8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.

10-12 Landmine Bent Over Lateral Raise.
Rest 90sec. After the second arm. Repeat For 3 Total Sets.

12-15 Banded Tricep “PULL” downs (underhand grip). Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!

10-12 Alternating DB Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Landmine Uppercuts on each side
Rest 1-2min. Repeat For 3 Total Sets.
*These are hard, but a great workout if you do them correctly. Really SQUEEZE that core as you begin to twist at the top. Add weight as needed for resistance.

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