Workout of the Day Monday Sept 27th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.


Week 3 of the 20 rep back squat program ya’ll! 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 🙂

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

Back Squat (Week 3 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.

This workout (below) is not meant to be finished so don’t worry about that. Just get as many reps as you can. After that 20 rep, this should be feeling like the perfect kind of workout to be cruising through 🙂
Metcon (AMRAP – Reps)
Get as far as possible in 15min…


Wall Balls (20/14lb.)
American KB Swings (53/35lbs.)

Booty Crew:

A.) 20min AMRAP: 

50 hip thrusts

50e skaters

*Complete all 50 before moving on to the next exercise or leg

B.) 20 min AMRAP:

50 reverse lunges Rt leg

50 banded glute extensions Rt leg

then repeat on the left leg

C.) 20 min AMRAP:

50 curtsy lunges Rt Leg

50 side lying plate abductions Rt Leg

then repeat on the left leg



100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

3 Rounds:
500m Row
400m Run

30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*All DB Snatches must touch the ground


A.) 8-10 L-Sit DB Press
Immediately into;
90sec. of Max Double Unders
Rest 2min. Repeat For 3 Total Sets

Go as heavy as possible on the Press. Here’s a demo:
Rest as needed after Part A.
B.) 15min. to Finish…
150 Hang Alternating DB Snatches 45/30lb.
*5 Toes-To-Bar at the top of every minute
*Start with Toes-To-Bar

To be clear, it goes like this…

Complete 5 TTB, then do as many db snatches as possible until the 1 minute mark. Then you complete 5 more TTB and as many snatches as you can until minute 2. And the process repeats until you get all 150 or you get time capped

Full Body Aesthetics Day 50 Cycle 11:


**Next week starts the NEW CYCLE!

Double Progression Movements: (RPE: 6)
*See how this works below

6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.

10-12 Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets.
*SQUEEZE those lats at the bottom of every rep!
*If you have access to a cable machine, use it! The video is a band setup.

Shoulders/Tricep Superset:
8-10 Barbell Front Raises
Immediately into;
8-10 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.

8-10 Narrow Grip Barbell Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
– Width is so close that your pinky’s touch

3 Sets of Seated DB Calf Raises to failure.
– Complete each rep like this:
– Pause at the top for 3sec. Then make it take 3 more seconds to get back to the bottom. On the way up, you may go as fast as you like. However, EVERY rep, is 3sec. pause at the top (flexing) and a 3sec. descend back down. These are very tough! Use a weight that gets you between 10-12 reps.
*Rest 90sec. Between Sets.
*If you have access to a seated calf machine, use it instead!


Barbell Front Raises:

Weighted Bench Dips:



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, 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….


“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..

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