Workout Of The Day Monday April 19th 2021

Strength & Conditioning:

A.) Back Squat (Double Progression Week 8 “DELOAD” )
6-8 Reps
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:

A.) 4x 

2 min Hip Thrusts

2 min Seated Banded Abductions

1 min rest

B.) 4x

2 min Alternating Heavy Step Ups

1 min each side Side Lying Plate Abductions

1 min Rest

C.) 4x :45 sec on /:15 sec rest


DB Snatch (20-35)

Skater Plyos

KB Swings (35-53)



4 Rounds:
200m Run
200m Row

5 Rounds:
15 DB Push Press 50/35s
10 Burpees

6 Rounds:
15 Russian KB Swings 70/53
15 Sit-Ups
*Feet anchored on the outside of the KB to go faster

7 Rounds:
10 Plate Rows (55/35lb. Plate)
10 Plate Push-Ups

Make sure you are getting rest time! Stop 1min. before the next section no matter where you’re at

Daily D:

Pick one  these for your cardio, core, and shoulder burner!

Every 3min. x 10 Rounds:
200m Run
12 DB Push Press 45/30s
7 Toes-To-Bar

Or this advanced version…

Every 3min. x 10 Rounds:
200m Run
15 DB Push Press  50/35s
10 Toes-To-Bar

This is going to take 30min. so this is all we have on the menu, BUT… It is gunna be a tough one! Can you finish all 10 rounds!?

If for any reason you can not run, just pick anything that gets your heart-rate up for 60sec. Could be burpees, double unders, lateral hops over an object, etc…

Full Body Aesthetics: Day 1 Cycle 9

6-8 Bulgarian Split Squats on EACH leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model below

10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.

8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

8-10 Supinated Barbell Front Raises
Immediately into;
8-10 Regular Grip Barbell Front Raises
Rest 2min. Repeat For 3 Total Sets.

12-15 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*You may use a dip bar today as well. If you do, keep your chest up to focus on the triceps versus leaning forward and hitting more chest.

10-12 Straight Barbell Curls.
Rest 90sec. Repeat For 3 Total Sets.

10-15 Weighted Hanging Knee Raises
Rest 60sec. Repeat For 4 Total Sets.
*Try to climb in weight each set and really challenge yourself.


THE NEW CYCLE IS HERE AND… It’s going to be my personal favorite to date. We are going to be doing some unilateral strength focused stuff that is going to make such a huge difference in your training. AND… I think everyone will more than likely have bigger glutes after this cycle. You’ll see why as you get through the week. Or you’ll feel why I should say 😉

P.S. This cycle is only 4 days per week, which should be kind of a relief because we have been hitting it hard for a while. However, I have personally had better aesthetic results on 4 days cycles than 5 myself. So for many of you, that extra day of rest could be a GAME CHANGER. However, if you are going to do something no matter what this program says… I recommend picking a day of the week that looks fun on the sweat program. They aren’t very weight focused at all and they ALWAYS scratch the itch of “I kinda wanna be on the floor after this.” I always enjoy them 🙂



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. 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. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.


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.”

Categories: WOD