Workout of the Day Saturday June 12th 2021


Teams of 2: Only 1 person works at a time.

40/30 Cal Bike or Row

30 Power Snatches 95/65lbs.

30 burpees

30 Power Clean and Jerks 95/65lbs.

30 Pull-ups

Rest 1min. Repeat For 3 Total Rounds.

Gotta hustle to stay in those time caps! The first round might not get ya, but… That 2nd and 3rd round is gunna get SPICY 🙂

ADV Options: (Pick 1 or all 3)
1.) 20 reps for the olympic lifts with 135/95
2.) 20 Muscle Ups or 40 pull-ups
3.) 50/35 Cals


TEAM Sweat Marathon 🙂

35min. to finish…

150 Calorie Row
*Switching Every 15 Cals

Immediately into;

100 Alternating DB Lunges (50/35s)
*Switching Every 10 Reps (Left + Right = 2)

Immediately into;

50 Burpee Box Jumps (24/20″)
*Switching Every 5 Reps


120 Calorie Row
*Switching Every 12 Cals

Immediately into;

80 Alternating DB Lunges (50/35s)
*Switching Every 8 Reps (Left + Right = 2)

Immediately into;

40 Burpee Box Jumps (24/20″)
*Switching Every 4 Reps


90 Calorie Row
*Switching Every 9 Cals

Immediately into;

60 Alternating DB Lunges (50/35s)
*Switching Every 6 Reps (Left + Right = 2)

Immediately into;

30 Burpee Box Jumps (24/20″)
*Switching Every 3 Reps

NOW THIS is going to be a FUN Challenge!

To make it easier to remember, just know that the row is 30 cals less on each new round, the lunges are 20 reps less, and the burpee box jumps are 10 less. Reps are always evenly split.

Can you finish!?

Daily D:

For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Toes-To-Bar

Rest 90sec. Repeat For 5 Total Rounds.

Score is your SLOWEST round. Try and stay within 10sec. of every round. So you’re going HARD, but not everything you have.
This gunna be a tough, but a very fun one!

Little more interval style today.

If you have some heavier DBs, you may beef up the thrusters and cut it to just 10 reps. Like maybe a pair of 60 or 70s for men and 45s for the ladies. Just an option.

I don’t like making general warm-ups for everyone, because I feel as though everyone should be individualized here, but I would do something like this… (just as an idea)

200-400m Run

Immediately into;

1min. of single unders
7 DB thrusters with half the weight
10 Kipping Swings
2 Inchworms

Rest 30-60sec.

30sec. of double unders
5 DB thrusters with working weight
7 Toes-To-Bar
2 Inchworms

Then hit the workout

Full Body Aesthetics Day 54 Cycle 9:

DELOAD WEEK. New Cycle Starts Monday!

6-8 Barbell Strict 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.)

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

15 Push-Ups
15 High Band Fly’s (right)
15 Push-Ups
15 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
*Give yourself 8-10min. for this section. If you need to, cut the reps down to 10s (maybe even 8s for ladies). We did a version of this 2 weeks ago and it was TOUGH.

10-12 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Sets.

10-12 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.

10-12 Straight Bar Barbell Curls. (regular grip)
Rest 90sec. Repeat For 3 Total Sets

30 Rep Seated DB Calf Raises
*10 Reps with toes facing forward
*10 Reps with toes facing inward
*10 Reps with toes facing outward
Rest 90sec. Repeat For 3 Total Sets.



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. 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….


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