Workout of the Day Monday Aug 9th 2021


I have  had a lot of requests to keep the EMOM bridge cycle going for one more week, so we will finish out this next week and then get back to traditional strength blocks and classic conditioning! However, this might be my favorite week to date, so get ready for some serious fun this week per usual 🙂
A. Back Squat
Every 3min. x 4 Rounds:
3 Back Squats + 400m Run
*Ideally you start with something heavy and stick with it OR make some smaller jumps along the way.
Rest 3min. after the last round on part A and begin this section
B.) Front Squat 
Every 3min. x 4 Rounds:
5 Front Squats + 400m Row or 0.7 Mile Bike

*Same rules the back squat

C. Start this section at the 30min. Mark….
6min. Ladder:
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg

This is gunna get SPICY!!!!

Booty Crew:

A.) 4x

2 min Barbell Hip Thrusts

1 min each leg DB Donkey Kicks


1 min Curtsy Lunge (right Leg)

1 min Bulgarian Deadlifts (right Leg)

then repeat on the left leg

C.) 4x :45/15

Banded Skaters

Lateral Band Walks

Right side DB Lateral Lunge + Snatch

Right side DB Lateral Lunge + Snatch



10min. EMOM:
Odd: 15/12 Cal Row
Even: 1 Round of “Cindy”

Rest 2min.

10min. AMRAP:
Double Unders
Alt. DB Snatches 45/30lb

Rest 2min.

4 Rounds For Time:
15/12 Cal Assault Bike
2 Rounds of “Cindy”

*3min. REST After Each Section

Today is a fun one! We have an EMOM, an AMRAP, and a FOR TIME piece all in the same day!

*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If you can’t hang with that, you can do 4,8,12 or even 3,6,9.

Daily D:

Pick one of 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 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)

2 Position Landmine Row.
-8-10 reps in each position
-Rest 90sec. Repeat For 3 Total Sets

12-15 DB Front Raises
Rest 90sec. Repeat For 3 Total Sets.

8-10 Single DB Skull Crushers with a pause.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.

3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 15-20 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