Workout of the Day Monday Dec 6th 2021


A.) Superset the 2 movements below
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 3)
After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting.
– Rest 2-3min. between sets
B.) 3 min on 90sec off for 4 Rounds:
3min. AMRAP:
300m Row or 300m Run or 0.4 Mile Bike
20 Deadlifts (135/95)
Max Burpee’s in remaining time…Rest 90sec. Repeat For 4 Total Rounds.*I also like a max handstand push-up in remaining time here if you like. Just remember we have Push Jerks tomorrow. So if your shoulders don’t usually get too fatigued, then give the HSPU option a shot 🙂
Accessory Work

Some extra bonus CORE work if you like:

5min. for max quality reps:
DB Russian Twists (35/20lb.)

DB Russian Twists:

Booty Crew:

A.) 15 min to find your Heaviest 8 rep Hip Thrust (3 sec pause at the top of each rep)

B.) 8 Rounds:

8 Hip Thrusts (use about 70% of part A)
8 Reverse Lunges (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Curtsy Lunges (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 DB Deficit RDL (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Banded Glute Kick Backs (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 DB Donkey Kicks (R1 on Right Leg, R2 on Left, 3 on Right, 4 on Left, 5 on Right…)
8 Banded OH Triceps Extensions
8 Squat Curls

C.) 10-8-6-4-2

Lemon Squeezers
Oblique Lemon Squeezer
Rt Side Oblique Lemon Squeezer
Left Side Single Leg V-U
Right Side VSingle Leg V-Up Left Side Seated Straight Leg Lifth3>Sweat:

Daily D:

This is one is right in that 20-3min. window that we love for minimal equipment, but it’s hitting you with a bang today with this style!
Metcon (AMRAP – Rounds and Reps)
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 Recovery Week:

A much needed recovery week is going down this week! Ideally, we would have had it last week, but I needed those max numbers for the new cycle. Without them, it would have been a waste of an entire month. This weeks schedule is 4 training days and 3 rest days. Rest days are Wednesday, Saturday, and Sunday. Enjoy it!

On Monday (Nov. 1st) the new cycle will start! Then will be back to a 5 day per week training split with 2 rest days.

Front Squat (3 x 5)
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Chest/Back Superset:
Max Effort Decline Push-Ups
Immediately into;
10-12 Supinated Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

8-10 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.

Bicep/Tricep Superset:
12-15 Double DB Skull Crushers
Immediately into;
10-12 DB Hammer Curls (Curling both at the same time)
Rest 90sec. Repeat For 3 Total Sets.

30sec. Hollow Hold
30sec. of Scissor Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets


Decline Push-Ups:

Supinated Barbell Row:

Double DB Skull Crusher:

Hollow Hold:

Scissor Toes-To-Bar:

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)


Categories: WOD