Workout of the Day Sat Feb 5th 2022


Teams of 2! Only 1 person works at a time! Split the reps up however you like!

I do not think that most people will finish this, so don’t worry about that! Just get as far as possible!

35min. to try and finish…

120 Cal Row or Bike
110 Sit-Ups
100 Hang Power Cleans (95/65lbs.)
90 Push-Ups
80 Cal Row or Bike
70 Sit-Ups
60 Hang Power Cleans (95/65lbs.)
50 Push-Ups
40 Cal Row or Bike
30 Sit-Ups
20 Hang Power Cleans (95/65lbs.)
10 Push-Ups

*For the calories you may keep 1 the whole time OR mix and match! Up to you and your teammate today


Teams of 2 only 1 person works at a time!

30min. AMRAP:
100 Wall Balls (20/14lb.)
100 Calorie Row
80 DB Push Press (50/35s)
800 Meters of Running (200m intervals)
60 Pull-Ups
60 Alternating DB Snatches (50/35lb.)
40 Cal Bike
40 DB Power Cleans (50/35s)

How far can you get into that 2nd round!?

Daily D:

All we have today are these very short bursts of work. This will start out easy, but then get very difficult as the rounds get to around 5 or more. Stick with it and try to keep hitting as close to the same number of TTB as the previous round!
“Shoulders + Core Conditioning”

2min. AMRAP:
50 Double Unders
10 DB Push Press 45/30lb
Max Toes-To-Bar in remaining time

Rest 60sec. Repeat x 10 Rounds

*Score is just the TTB

Full Body Aesthetics Day 55:

Week 8 of Density Saturday’s (DELOAD)

Since a true deload is about 30% less volume, we are going to do 70 reps today instead of 100. I also would like to see everyone spend a little more time doing quality reps versus going as fast as possible like the previous weeks. For weight, go ahead and keep the same weight you finished with last week. Then for time, keep it between the usual 6-8min. time cap.


*We are currently on Week 8 of 8 –  NEW CYCLE starts next week!

Barbell Back Rack Lunges (70 Reps )
DB Incline Bench Press (70 Reps )
DB Bent Over Row (70 Reps )
Leaning Lateral DB Raises (70 Reps )
Tricep Pull-Downs (70 Reps )

You may use a cable machine with any attachment you like as well! Just use the same one every week to keep acurate tracking.
Supinated DB Curls (70 Reps )
DB Overhead Sit-Ups (70 Reps)

*If you haven’t been getting 100 reps in the previous weeks, then make this 70% of whatever you’ve been getting.
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)

Categories: WOD