Workout of the Day Monday July 12th 2021


A.) Olympic Lifting & Back Squat Superset (Week 3)
1 Full Squat Snatch or Squat Clean (You choose)
Rest about 30sec. and immediately go into the squat numbers below:
Set 1.) 5 Reps at 75% of 1RM
Set 2.) 3 Reps at 85% of 1RM
Set 3.) Attempt a NEW 1RM!
Rest 2-3min. Between Supersets.
*Warm up on the olympic lifts and squats together, so that you only have 3 challenging supersets here.
*On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. Going for 1 Rep Maxes back to back today!
*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min.
B.) Every 2min. until you finish….
15/12 Cal Row or Bike or 200m Run
Max Wall Balls (20/14)+ Toes-To-Bar

*Workout ends when you accumulate 100 Wall Balls and 100 Toes-To-Bar.

*You may choose any rep scheme you like for the wall balls and toes-to-bar.

Strategy is going to be kind of a big deal today 🙂 Personally. I like the sound of 5 Wall Balls and 5 Toes-To-Bar for 20 rounds. If you know you can hang onto the bar for sets of 10 on toes-to-bar each round, then maybe 10 rounds of 10 and 10 would be fastest for you.

Looking forward to seeing what people choose 🙂

Time CAP: 18min.

Booty Crew:

A.) 4x

2 min Deficit Hip Thrusts

2 min Barbell or DB Step Ups

1 min Rest

B.) 4 x

1 min each side Banded Glute Kick Backs

1 min each side DB Donkey Kicks

1 min rest

C.) 4x :45/:15

Barbell or DB Thrusters

Pull ups

KB Swings

Side to side step ups (:30 each side)

1 min Rest


100 Double Unders
50 Russian KB Swings
40 Push-Ups
30 Goblet Squats with the KB

3 Rounds:
500m Row
400m Run

30 Goblet Squats with the KB
40 Push-Ups
50 Russian KB Swings
100 Double Unders

Men’s Weight: 53lb.
Advanced Men’s Weight: 70lb.

Women’s Weight: 35lb.
Advanced Women’s Weight: 53lb.

Daily D:

Part 1.)

5min. of DB Bulgarian Split Squats
*Switch sides every 5-6 reps (non-stop)
*Try to only take short 10-15sec. mini breaks here and there if you must.
*Choose a weight that is challenging, but that you also know you will not have to break a ton with.

Movement Demo:–8

Metcon (Time)
Part 2.)

For Time: “Annie”

Double Unders
Bodyweight Sit-Ups

Accessory Work
Metcon (No Measure)
Part 3.)

3 Single DB Bicep Curls to failure.
Rest 90sec. Repeat For 3 Total Sets.
*Use a weight that gets you between 12-15 reps

Full Body Aesthetics Day Day 29 Cycle 10:

New mini-cycle starts today! Same main strength focus points on Monday, Tuesday, and Thursday so that we can build on them and get stronger. Then “Density Friday” is a complete new set of movements to keep things  fresh and fun 🙂 After this 4 week block, we will start another new cycle with different strength focus points. Enjoy!

Back Squats
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the top of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

5-6 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*Go as heavy as possible on this today

6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
*Go as heavy as possible on this today

8-10 DB Lateral to front raises
Rest 60sec. Repeat For 4 Total Sets.

10-12 Double DB Skull Crushers with a Pause
Rest 90sec. Repeat For 3 Total Sets.

10-12 Banded DB Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.

100 Weighted Seated Knee Tucks or 5min. of max reps. Whichever comes first.
*I recommend using between 5-10lbs.


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 an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Categories: WOD