Workout of the Day Monday Aug 23rd 2021

Get ready for one of the best day’s of the Summer! Friends and family welcome!


A.) Every 4min. x 5 Rounds:
200m Run or Row or 0.4mile Bike
18 Burpees
5 Power Clean + Jerks (Climbing)

Remember that these are sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.
B.) For Time: (15 min time cap)
Strict Pull-Ups
Strict HSPUs

*A classic repeat. Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards with the same 15min. CAP

Are you a badass? Then wear a vest 😉

These strict movements are important to have down in order to build proper mechanics.
Optional Accessory Work
Pick 1 or 2 options below:
1.) 400m Farmer Carry with (2) Kettlebells (Heavy as possible)
2.) 3 Sets of 1min. Weighted Planks. Rest 1min. between sets.
3.) 3 Sets 10-12 Barbell Rollouts

Barbell Rollout Demo:

Booty Crew:

A.) 4x I’m so sorry in advance for this but we just gotta try it. 

2 min Barbell Hip Thrusts

2 min Barbell Glute bridge

B.) 4x 

1 min Curtsy Lunge (right Leg)

1 min Single leg DB hip Thrust (right leg)

then repeat on the left leg

*Sometimes I don’t feel the single leg hip thrusts in my glutes so if that happens do a single leg movement you DO feel in your glutes.  I will probably opt for step ups.

C.) 4x :45/15


Biceps Curl to OH press

KB Constant tension Kossack Squats

Lateral Band Walks



Every 2min. x 10 Rounds:
Round 1: 10 Cal Bike + 10 DB Box Step Overs
Round 2: 10 Cal Row + 10 DB Lunges
*Alternate each round

Mens Weight: 35-45lb. Dumbbells
Women’s Weight: 20-30lb. Dumbbells

Box Height: 20 inches for everyone

Left + Right = 2 reps on box step overs and lunges

Rest 3min. after section A and complete the workout below!
B.) 12min. to finish…
100 Wall Balls (20/14lb.)
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

Daily D:

“Fight Gone Bad with DBs”

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute of 10m Shuttle Sprints
1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Few thing to know:
1.) BOTH sides of the DB must touch the ground on DB Deadlifts. Not just 1 side.

2.) DB Push Press is both DBs at the same time!

3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.

Should be a fun one! Put your score in! Weights are 45/30s

Full Body Aesthetics Day 15 Cycle 12:

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)

1min. of Towel Pull-Ups For Max Reps
Rest 1min. Repeat For 3 Total Sets
*If you can not do a towel pull-up, do an inverted pull-up instead (Linked lower down the page)

8-10 Standing Barbell Strict Press
Immediately into;
Max Effort Barbell Upright row
Rest 2min. Repeat For 3 Total Sets.

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

7 Regular Grip Barbell Curls
Immediately into;
7 Narrow Grip Barbell Curls (inner bicep)
Immediately into;
7 Wide Grip Barbell Curls (outer bicep)
Rest 90sec. Repeat For 3 Total Sets.

8 Rounds: (4 minutes nonstop))
20sec. of Seated DB Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises. Will probably be between 8-12 reps.
*Choose something on the lighter end for weight, but not too light! Personally, I use 50-60lbs. on each leg. I see most ladies using 25-35lbs.


Inverted Pull-Up:



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