Workout of the Day Monday Aug 16th 2021


A.) EMOM x 15min.
2 Power Cleans
2 Front Squats
2 Split Jerks

*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.

B.) Half Murph (Time)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

ADV is with a 20lb. Vest for Guys and a 14lb. Vest for the Ladies

Booty Crew:

A.) 4x

2 min Barbell Hip Thrusts

2 min deficit Reverse Lunges

B.) 4x 

1 min Curtsy Lunge (right Leg)

1 min Banded glute kick backs  (right Leg)

then repeat on the left leg

C.) 4x :45/15



Push Ups

KB Swings



21 min EMOM:
Min 1: 15/12 cal bike
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s

RX+ Options:
1.) 5 Devil Press with 50/35s
2.) 20/15 Cal Bike
3.) 75 Double Unders
*Use 1 or more
Rest 3-4min. After Part A.
3 rounds For Time:
200m run
30 Russian Swings (70/53lb.)
200m row
15 Toes to bar

 Time CAP: 15 min.

Daily D:

5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time

Rest 90sec. Repeat 4 times total

Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run

Full Body Aesthetics Day 8 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.

6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

8-10 DB Incline Seal Row
Rest 90sec. Repeat For 3 Total Sets

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

1min. of Lee Priest Extensions
Rest 60sec. Repeat For 3 Total Rounds.

8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.

1min. of Seated DB Calf Raises
Rest 60sec. Repeat For 4 Total Rounds.
*Weights to use for each round
– Round 1: 50% effort (15-20 reps)
– Round 1: 60% effort (12-15 reps)
– Round 1: 70% effort (10-12 reps)
– Round 1: 80% effort (8-10 reps)
*If you have access to a seated calf machine, use it instead!


The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. 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 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….


“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..

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