Workout of the day Saturday October 9th 2021


It’s that time of the week again! Team Saturday! For those of you who always wonder why we have this every Saturday, the answer is a simple one… This style of training is a great way to break up the overall training volume from the week. It changes up the training stimulus because of the back and forth.

And my favorite part of team workouts… Is the general fact that you usually go harder in these workouts than normal. Having a partner and not wanting to let them down is a real thing that pushes hard. So days like today can actually give us all a lot of huge gains if we haven’t had a great week in terms of effort.


In Teams of 2:


Row or Bike Bike Calories
Deadlifts (225/155lbs.)
Lateral Burpees Over The Bar

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


This took me a really long time to get all the movements to flow the way I wanted them to and make them fit the week we’ve had, but man… This looks SO FUN! Can anyone actually get it all done in 40min. or less!?
The biggest chipper ever…..

10 Rounds:
10 Plate Ground To Overhead (45/25lb.)
10 Air Squats

9 Rounds:
10 Calorie Bike
10 Plate Overhead Walking Lunges (45/25lb.)

8 Rounds:
10 Bodyweight Sit-Ups
10 Bodyweight Russian Twists

7 Rounds:
10 Single DB Bicep Curls
10 Single DB Skull Crushers

6 Rounds:
10 DB Push Press (45/30lbs.)
10 Burpees

5 Rounds:
10 Calorie Row
10 Box Jumps (24/20″)

4 Rounds:
10 Figure 8 Flutter Kicks
10 Seated Knee Tucks

3 Rounds:
10 Alternating DB Snatches (45/30lb.)
10 Double DB Hang Power Cleans (45/30s)

2 Rounds:
10 Alternating Shoulder Taps (L+R= 1 rep)
10 Bodyweight Lateral Lunges (L+R= 2 reps)

1 Round:
10 Wall Climbs

Daily D:

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 6 Cycle 12:

Be sure to log the reps and weights used today for each section!

Adding up your total weight lifted throughout the session is what is going to matter most. We will do the same movements next week and your goal will be to either get a few more reps or do more weight with less reps total, but still have more volume overall. For example.) 100 hip thrusts with 100lb. = 10,000lbs. Your next week can be 115lbs for 90 reps total (10,350lbs.) OR 100lbs. for more than 100 reps.

No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.

For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.) unless I specified something different. If you can hit between 70-100 reps in the 7min window, I’d say you picked perfect 👌  weight!


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.”

The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.

Barbell Hip Thrust
7min. for MAX REPS
DB Incline Bench Press
7min. for MAX REPS
Strict Pull-Ups
7min. for MAX REPS
Tilted Single Arm DB Press
7min. of MAX REPS

*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 6-8 reps on each side repeatedly the entire time. Gets REALLY nasty. GO LIGHT!

Weighted Dips
7min. for MAX REPS

*You can use parallel bars or a bench today.

Supinated DB Curls
DB Russian Twist
7min. of MAX REPS
*Left + Right = 1 rep

Categories: WOD