Workout of the Day Sat Jan 29th 2022


No barbells today. You’ve had some tough workouts this week and I wanted to program something that just kept you moving nonstop and gave you a good sweat! Today should be fun! For those of you who want to add a little more advanced component, you and your partner can do 5 Muscle ups (each) every 5min for the entire 40min. clock. You would also start with the muscle ups 🙂
Metcon (Time)

In Teams of 2:


Wall Balls (20/14lbs.)
Calorie Row

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must use all of the movements (100 rep minimum for each). It does not have to be evenly spread, but they all must be eventually used. For example… You could do 100 reps on 3 movements and 700 reps on 1 of them. Probably not the fastest way though 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min


A longer cardio piece today with numbers that are significant to one of our online members and their fire department on the east coast of the USA. These numbers are in memory of a few very special men who paid the ultimate price to keep others safe. Please make sure you do all your reps today!
Metcon (Time)

36min to finish…

5 Rounds:
400m Run
20 American Kettlebell Swings (53/35lb.)
14 Pull-Ups
38 reps of “X”

Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees

Advanced is a 70lb. KB for Men and a 53lb. KB for Women

Daily D:

Just one piece today, but it’s tough one!
Metcon (Time)
Every 60sec. until finished…
5 Pull-Ups
Max Single Arm Devil Press in remaining time…Workout is over when you reach 100 Single Arm Devil Presses. Weight: 50/35lb. Advanced: 70/50lb.

Full Body Aesthetics Day 48:


All the same movements as last week! Your goal is to just add 2.5-5% more weight to the bar and try and finish each section in the same amount of time. Remember, I do not want anyone finishing faster than 6min. or longer than 8min. If for any reason you went too heavy or too light last week, then use try to really get hit the right weights today! Hopefully you are all as excited about Saturdays as I am! This is by far my favorite day 🙂


Day 1 of this 8 week cycle starts on 11/01/2021. It is recommended that everyone either start there or on this new mesocycle starting on 11/29/2021, as the percentages of the main lifts progress each week!

Barbell Back Rack Lunges (100 Reps )
DB Incline Bench Press (100 Reps )
DB Bent Over Row (100 Reps )
Leaning Lateral DB Raises (100 Reps )
Tricep Pull-Downs (100 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 (100 Reps )
DB Overhead Sit-Ups (100 Reps)

You probably will not finish this one in 6-8 minutes, so just get as many as you can and keep adding to that number each week!

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