Workout of the Day Monday Aug 30th 2021


A.) Back Rack Lunge

5 reps on each leg (climbing in weight each set)

Immediately into;

10-15 Weighted Hanging Knee Raises

Rest 90sec. Repeat For 4 Total Sets.

A.) Growing AMRAPs

3min. to get as far as possible:

Front Squats (95/65lbs.)
Hang Alt. DB Snatches (45/30lb.)
Double Unders

Rest 1min.

5min. to get as far as possible:
(Same Workout)

Rest 2min.

7min. to try and finish:
(Same Workout)

*Always start back at the beginning each time.
*All the DB snatches are from the hang today to save your back for tomorrow. So no need to touch the ground each rep!
So the first 2 are not meant to be finished, but I still want you to go hard and get as far as possible! Your end score is ALL the total reps you rack up throughout all 3 AMRAPs. The last one, a few of you may finish… If you do, you can stop and give yourself an extra rep per second that you finish early. For example, if you finish with 30 seconds left, you get 30 extra reps 🙂

Booty Crew:

A.) 4x

2 min Max Reps Deficit Banded Hip Thrusts (Give me at least 1 abduction pulse at the top of each rep)

2 min Alternating weighted Pistols

1 min rest

B.) 4x 

1 min each leg Banded Glute Kick Backs (go up to a heavier band today! You’ve all been at the same band FOREVER! Time to go up!)

2 mins Banded Fire Hydrants (alternate every 5-10 reps)

1 min rest

C.) 4x :45/:15

DB Snatches

Pull Ups

KB Swings

:30 sec each leg RDL Hops

1 min Rest


Every 8 min x 4 Rounds:
600m Row
50 Double Unders
40 Alt. DB Snatches (45/35lb.)
30 Box Step-Ups (24/20″)
20 Toes-To-Bar

One of my favorite BIG EMOM formats of all time today!

Daily D:

Section 1.)

1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds

Section 2.)

8-10 DB Bench Press
Immediately into;
8-10 Bent-over DB Rows (ea. arm)
Rest 90sec. Repeat For 3 Total Rounds

Section 3.)

For Time: (Time CAP: 10min.)
75 Toes-To-Bar
*5 Burpees at the top of every minute
*Start with 5 burpees

Section 1 is a lot harder than you think. That mix of core and DB Power Clean is pretty spicy 🙂 You may also try a little heavier DB here if you have access. I have a lot guys using 70s here for a reference point.

Section 2 – No bench is required, but if you have one and you can do “seal rows” that’s even better.

Full Body Aesthetics Day 22 Cycle 11:


Double Progression Movements: (RPE: 6)
*See how this works below

6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.

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

10-12 Bent Over DB Shrugs
Rest 90sec. Repeat For 3 Total Sets

10-12 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*Go as heavy as possible today here

3 Sets of Single DB “21’s.”
Rest 90sec. Between Sets.

3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 12-15 reps each set.
*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