Workout of the Day Monday Aug 2nd 2021


A.) EMOM x 10min.

Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal Row or 12/10 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)

immediately into;

EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal Row or 12/10 Cal Bike or 200m Run (Every other round do 15 Toes-To-Bar)

20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage.

Every other round you switch between rowing and toes to bar, to keep it fun 🙂

B.) At the 25min. mark;

For Time: (If you can do them properly without wacking your wrist use a KB)

10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats

9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats

… 8,8,8…7,7,7… All the way to 1,1,1…

RX 50/35lb.
ADV 70/50lb.

You only need 1 DB for this entire workout 🙂

Booty Crew:

A.) 4x

2 min Barbell Hip Thrusts

2 min Heavy Reverse Lunges

B.) 4x 

1 min Curtsy Lunge (right Leg)

1 min Bulgarian Deadlifts (right Leg)

then repeat on the left leg

C.) 4x :45/15

Plank Walks (hands to elbows)


KB Swings

Reverse Burpees (Candlesticks if you want to)



For Time:
400m run
120 Double-Unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 American KB Swings 53/35
400m run
40 Wall Balls 20/14lb.
400m run
20 Burpee Deadlifts 70/50/35s
400m run

Time Cap: 35min.

70/50 is RX+ on the last part

Daily D:

Part 1.)

3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)

If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.

Metcon (AMRAP – Reps)
Part 2.)

9min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups

Full Body Aesthetics Day 50 Cycle 10:

DELOAD week!

The first lift of each day must be followed as written (% wise). All of the other movements for the day can still be lifted at high percentages.


Back Squats
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
1min. of Neutral Grip DB Incline Bench Press
Immediately into;
1min. of Strict Pull-Ups
Rest 1min. Repeat For 4 Total Sets.
*For the bench press, choose a weight that gets you about 8-12 reps each round. So, on the heavier side.

8-10 Leaning Lateral DB Raises on EACH arm.
Rest 90sec. Repeat For 3 Total Sets.

Triceps/Biceps Superset:
1min. of Double DB Skull Crushers
Immediately into;
1min. of DB Hammer Curls
Rest 1min. Repeat For 3 Total Sets
*Choose a weight on these that you can move for the majority of the time. A few short breaks are expected, but don’t go super heavy or super light. Should never be getting less than 10 reps a minute or more than 15.

3 sets of Landmine 21’s.
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂


Double DB Skull Crusher:

DB Hammer Curls:


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.”

Your primary lift for the day (It’s always the first exercise) is always at a prescribed effort. All of the accessory lifts for the day that are not the main focus will be an RPE (Rate of perceived exertion) of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Categories: WOD