Workout of the Day Monday March 29th 2021

Strength & Conditioning:

A.) Back Squat (Double Progression Week 5)
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps 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….

B.) 12 minute running clock…
800m Run or 1000m Row “buy in”
Max Rounds of this in remaining time:
21 Wall Balls (20/14lb.)
12 Toes-To-Bar

Just small enough numbers to keep you moving pretty good. If for any reason, these are still hard numbers for you to do consistently for the remaining time, than consider knocking it down to 15 wall balls and 9 ttb. Because my goal is for everyone to get some huge heart rate in today 🙂


6 Days of Christmas. Just the even numbers 😉

15min. to finish…
200m Run
4 Devil Press (45/30s)
6 Box Jumps (24/20″)
8 Toes-To-Bar
10 Cal Assault Bike
12 Wall Balls (20/14lb.)
14 Sit-Ups

Rest 5min.

15min. to complete it backwards…
14 Sit-Ups
12 Wall Balls (20/14lbs.)
10 Cal Assault Bike
8 Toes-To-Bar
6 Box Jumps (24/20″)
4 Devil Press (45/30s)
200m Run

Goes like this…
200m run…
4 Devil Press + 200m Run
6 Box Jumps 20″ + 4 Devil Press + 200m Run
…all the way to 12 Wall Balls and back down to the run. Like the way you sing “12 days of Xmas.”Rest the 5min. and do it in reverse 🙂

*If you happen to finish before the 15min. mark, you can stop early, but I do not think anyone will.

Daily D:

2min. AMRAP:
10 DB Deadlifts 50/35s
10 Toes-To-Bar
Rest 1min. Repeat 4 Rounds.Rest 3min. (Including the 1min.)

2min. AMRAP:
15 Air Squats
30 Double Unders
Rest 1min. Repeat 4 Rounds.

On the deadlifts, make sure that BOTH sides of the DB touch the ground on EVERY rep. NOT just 1 side. That lower angle is specific for hitting your glutes hard! This is a fun one with a little bit of cardio in it today 🙂

Full Body Aesthetics Day 35 Cycle 8:

Back Squats
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
1min. of Max Push-Ups
Immediately into;
1min. of Max Strict Pull-Ups
Rest 1min. Repeat For 4 Total Sets
*For today, if your strict pull-ups start to fade, you may use a kip.

10-12 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.

10-12 Reverse Grip Barball Curls
Rest 90sec. Repeat For 3 Total Sets.

10-12 Reverse Grip Barbell Skull Crushers. Rest 90sec. Repeat For 3 Total Sets.

10-12 Landmine Uppercuts on each side
Rest 90sec. Repeat For 3 Total Sets.


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