Workout of the Day Monday Oct 11th 2021


Week 5 of the 20 rep back squat program ya’ll!
A.) Back Squat (Week 5 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

*Here’s some important things for today:
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! We only have 1 week left!!

*If you need more deets on today’s piece, please read the description on September 13th

B.) You have 15min. to complete the following task…
Double Unders

Overhead Squat 3,000lbs. for Men
Overhead Squat 2,100lbs. for Women

And finally…
Max American KB Swings (53/35lbs.) in remaining time…

Your goal is to get through the first 2 sections as fast possible. Then your score is the amount of KB Swings you get by the time the clock hits 15min.

For the second section, here are some example weights:

1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps

1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps

ADV is 4000lbs. for men and 2800lbs. for women

Accessory Work
Optional: (Pick one)

1.) 3 sets of Weighted Planks
– Rest 60sec. Between Sets
– Use heaviest weight possible with good form.

2.) 3 sets of 15-20 DB Russian Twists
– Rest 60sec. Between Sets
– Use heaviest weight possible with good form

Booty Crew:

A.) 4x

2 min Max Reps 3 pulse Hip Thrusts (alternate between pulses at the bottom and pulses at the top)

*you should only be able to do about 10 reps your first set then less and less reps as the 2 min go by

2 min Reverse Lunges

1 min rest

B.) 4x 

1 min Rt Leg Bulgarian Deadlifts

1 min Rt Leg DB Donkey Kicks

Then do left side

1 min rest

C.) 4x :45/:15

Weighted Squat Jacks

KB Swings

Renegade Rows

Reverse Burpees (single leg if possible)

1 min Rest


EMOM x 4min.
12/9 Cal Row

EMOM x 4min. (in the same min)
8 American KB Swings (53/35lb.)
8 Wall Balls (20/14lb.)

EMOM x 4min.
12/9 Cal Bike

EMOM x 4min. (in the same min)
8 Toes-To-Bar
8 DB Push Press (45/30s)

Rest 4min. Repeat 1 more time through. (Total workout time: 36min.)

This is going to be a nasty one! If you need to scale anything, try and keep the work to 40-45sec. each minute. Anything less is most likely too easy and more than that will most likely not be repeatable.

For example, you may want to up the 8 reps on each section to 9 or 10 for you advanced people. And 6 or 7 for people having a hard time finishing.. The same goes for the bike and row. Another great option, is to just add 1 more rep each minute and just see if you can hang. Just be careful because there’s another section waiting for you each time 🙂

EMOM = Every 60 seconds (AKA “Every minute on the minute”

Daily D:


5min. of DB Bench Press
4min. of Body Weight Dips (off a bench or chair)
3min. of Weighted DB Sit-Ups
2min. of Single Arm DB Push Press
1min. of Single DB Bicep Curls

*No rest between sections. Have everything setup before you start. Gunna be a fun one!

On the DB Bench, choose a weight that you can do consistent sets of 6-8 reps for the entire 5min. with short 15-20sec. rest breaks.

On the Weighted Sit-Ups, choose a weight that you can do a similar rep scheme as the bench.

On the Single Arm DB Push Press, alternate arms every 5-6 reps. Choose a weight that ideally you don’t have to put down the whole time.

On the Curls, ideally choose a weight hat you do not have to put down the entire time as well. Make sure it’s challenging though!


Weighted Sit-Ups:

Single DB Bicep Curl Demo:

Full Body Aesthetics Day 8 Cycle 12:

Back Squat
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
15-20 Landmine Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Single Arm DB Bent Over Rows. Try and go HEAVY today. We rarely do the single arm version.
Rest 90sec. Repeat For 4 Total Sets.

12-15 DB Front Raises
Immediately into;
Max Unbroken Set of Banded Pull-Aparts.
Rest 90sec. Repeat For 3 Total Sets.

3 Sets of Max Unbroken Banded Tricep Kickbacks.
Rest 60sec. Between Sets.

10-12 Straight Bar Reverse Grip Barbell Curls.
Rest 60sec. Repeat For 3 Total Sets.

3 Rounds:
Min. 1) 45sec. Plank
Min. 2) 45sec. of Max Weighted Seated Knee Tucks 10-15lbs. is all you need

Important Notes 📝
This NEW cycle is 5 days per week and 8 weeks long.

It will also include some more advanced strength training work! Each day will have it’s own specific focus point and you need to log it to keep track! Today is the squat portion and you will see the specific weights needed for these lifts. Be sure to have an accurate guesstimate of your 1 rep max.

RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.

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