Workout of the Day Saturday July 31st 2021


Teams of 2:

“You Go, I Go” Style!

30 Rounds For Time: (15 Rounds EACH)

2 Devil Press
4 Alternating DB Lunges (2 ea. leg)
6 Pull-Ups
8 Cal Bike or 10 Cal Row

Time CAP: 35min.

Got a fun one today! Only 1 partner works at a time and you can not start until your partner has finished the entire round!

RX Men Weight: 45s
RX+ Men Weight: 50s

RX Women Weight: 30s
RX+ Women Weight: 35s

Devil Press Demo:


“Team Chipper”

For Time:
100 Barbell Back Squats (95/65lbs.)
90 Sit-Ups
80 Cal Bike or Row
70 Pull-Ups
60 Barbell Push Press (95/65lbs.)
50 Cal Bike or Rw
400m Run
50 Cal Bike or Row
60 Barbell Push Press (95/65lbs.)
70 Pull-Ups
80 Cal Bike or Row
90 Sit-Ups
100 Barbell Back Squats (95/65lbs.)

Teams of 2! Only 1 person works at a time!

I don’t usually program push press this heavy on the sweat program, so if that is a little hard for you and  your partner, then just scale it down with dumbbells or lighten the bar weight

Daily D:

“Density Saturday”

5min. of DB Lateral Lunges
*Switch sides every 6-8 reps nonstop

5min. of Single Arm DB Strict Shoulder Press
*Switch sides every 6-8 reps nonstop

5min. of Single Arm DB Bent Over Row
*Switch sides every 6-8 reps nonstop

5min. of Single DB Skull Crushers

5min. of Single DB Bicep Curls


Rest 90sec. Between Stations


Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 60-80 total reps if you choose the right weight and put some solid intensity in!)

I recommend using weights between 40-50% of your 1 rep max.

Ideally, your first set is about 12-15 reps. Then you shoot for a quick 10-20sec. rest before chipping away at sets of 6-8 reps for the remainder of the time.

Each movement starts out easy, but it does quickly start to add up and get tough! Try as hard as you can to not rest too long and keep pushing some quality reps! These “Density” days are all about pushing huge amounts of blood to those muscles!


DB Lateral Lunges:

Single DB Skull Crushers:

Single DB Bicep Curls :

Full Body Aesthetics Day 48 Cycle 10: REST DAY

Categories: WOD