Workout of the Day Monday March 12th 2023


A.) Back Squat / Pow. Clean Superset: 5 Working Sets 
5 Back Squats
2 Power Cleans
Rest 2:00 between sets

*Build to a heavy 5 back squats and a heavy 2 power cleans.
*Start around 70-75% of your 1-rep max for both movements and build to something tough!

B.) 10 Rounds For Time:
3 Hang Power clean (135/95)
4 Front Squats
5 Pull-ups
6 Burpees

*Use a weight on the barbell that allows you to go unbroken for the entire workout.
*Transitions are key in this workout, 4 movements over 10 rounds = 40 transitions. Do your best to transition as quickly as possible between movements.
*Aim to finish this workout in 10:00-15:00.


-Couch stretch x 1’ each side

adductor rocks 5×15 sec ea side

*standing hamstring pulses 10-15 pulses 3x

Booty Crew:

A.) 4-5 Sets:
12 Kas Glute Bridges *building in weight
15 Prone Frog Kicks
15-20e Alternating banded fire hydrants

B.) 4-5 Sets:
12 Barbell Glute Bridges 3 pulses at the top of each rep
12 DB Donkey Kicks 1 pulse at the top of the rep
12 Side Lying Plate Abductions

C.) 4x
10 Biceps Curl + OH Press
15 Ring Triceps Skull Crushers

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Incline Barbell Bench Press
Incline Barbell Bench Press


*Rest 2:00 Between sets.

*Use the same weight as last week or slightly heavier

*Same weight for all 4 sets.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

Supinated Barbell Row
Supinated Barbell Row


*Rest 90 seconds between sets.

One and a quarter romanian deadlift
one and 1/4 romanian deadlift


*Rest 90 seconds between sets.

Rear Delt Swings


*Rest 90 seconds between sets.

Seated DB Hammer curl
Seated DB Hammer curl


*Rest 90 seconds between sets.

Tricep Push-Downs
Tricep Push-Downs


*Rest 90 seconds between sets.

*Use a cable machine if you have one.

Bodyweight Plank

On a 5:00 Clock:

Hold for max time

*if you drop, try to get back up.

*Try to hold for the full 5:00 if you’re a savage!


Warm up sets DO NOT count towards the reps 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)

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!

Categories: WOD