Workout of the Day Saturday April 17th 2021

Strength & Conditioning:

“A Chipper” Teams of 2:
(Only 1 person works at a time)

35min. Running Clock…
50 Cal Row
50 HSPU’s
50 Deadlifts 185/135
50 Toes-To-Bar
50 Box Jump Overs 30/24
50 Toes-To-Bar
50 Deadlifts 185/135
50 HSPU’s
50 Cal Row

Immediately into the same thing at 25 reps.

Can you finish all that in under 35min!?

Also… Want to try something a little different?

You can sub out the 50 HSPU’s with 20 Wall Walks each time on the first round. Then 10 each time the second round. Probably slightly harder and a little slower paced, but a fun way to switch it up little if you wanna try it 🙂


“Team Cardio Day!”

40min. AMRAP:

400m run (200m each)
175 Double-unders
400m run
150 DB Push Press 45/30s
400m run
125 Air Squats
400m run
100 DB Deadlifts 70/50s
400m run
75 TTB
400m run
50 Push-Ups
400m run
25 Box Jumps 30/24″
400m Run

​”Can anyone make it to the second round?!”

Teams of 2. Only 1 partner works at a time. I know a lot of you are going to want to scale back on the weights, but considering it’s in teams of 2, I really think most of you will be flying through those reps. So try and keep them on the more challenging side today 🙂

You may split the reps however you like for everything except the run. That you must split 200m each.

Daily D:

“Density Saturday”

5min. of Single DB Cleavage Cutters

5min. of Strict Pull-Ups

5min. of Leaning DB Lateral Raises
*Switch sides every 5-6 reps nonstop

5min. of Tricep Dips (Bodyweight or weighted)

5min. of Weighted DB Sit-Ups


– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).


Single DB Cleavage Cutters:

Leaning DB Lateral Raises:

Tricep Dips:

Weighted DB Sit-Ups:

Full Body Aesthetics Day 55 Cycle 8:



5min. of Back Rack Lunges
(Switching sides every 6-8 reps)

5min. of Incline DB Bench Press

5min. of Single Arm DB Rows
(Switching sides every 6-8 reps)

5min. of Leaning Lateral DB Raises
(Switching sides every 6-8 reps)

Tricep/Bicep Superset:
5min. of:
6-8 Tricep “Pull” downs
Immediately into;
6-8 Supinated DB Curls

5min. of 5 Plate Sit-Ups + 5 Reverse Plate Sit-Ups


Banded Tricep Pull-Downs:

Supinated DB Curls:


Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows to account for the lesser volume that we need today.

Get warmed up and use a similar weight that you’ve been using all month.




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” or reps for the workout.

Categories: WOD