Workout of the Day Sept 10th 2021

                                           After party to follow at Tim’s house!!!


A.) Power Snatch 
Every 2:30 x 10 Rounds:
250m Row or 0.4 mile Bike or 200m Run
8 Toes-To-Bar
* Power Snatches (climbing)

Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches

B.) 9min. to finish….
75 Push Jerks (115/75lb.)
EMOM complete 8 American KB Swings 53/35lb.

ADV is 70/53 for 6 reps

P.S. You are starting with swings 🙂

Booty Crew:

1.) EMOM Hip Thrust drop set.  We are going to start heavier than normal for 5 sets then drop the weight a little bit but increase the reps for another 5 sets and finally one more lighter weight for max reps for 5 more sets.

A.) EMOM 5 min:

6-8 Barbell Hip Thrusts

(Use heaviest weight from Wednesday)

EMOM 5 min:

8-12 Barbell Hip Thrusts

(Use 5-10% less)

EMOM 5 min:

Max reps Barbell Hip Thrusts

(Use 5-10% less again)

B.) EMOM 8 min:

35 seconds of Barbell Glute Bridge Pulses

C.) 40 min to complete in any order:

100e Banded Kick Backs

100 Deficit Sumo Deadlifts (barbell or KB)

100e Lateral Plate Abductions

100e Landmine Lunges

100e Mermaids

100 Bench Leg Lifts

100e Double Bicycle

(You can sub out any ab movements you like or add more in, you can also do some arms if you want)

*Every rest break complete 5-10 HS Kick Ups


3 Rounds:

400m Run

50 Russian KB Swings (53/35lb.)

100 Double Unders

50 Push-Ups

50 SDHP’s (75/55lbs.)

50 Air Squats

36min. of straight work that will be over before you even realize what’s happening!

Each station is meant to take you almost to the end of the time window… However, not all of you will be able to hang with this for all 3 rounds..

If you can, congrats! Otherwise, consider shaving 5-10 reps off of each movement on round 2. And then another 5-10 reps for round 3. Even this style will be extremely challenging!

Have fun!

Daily D:

Part 1.)

“Big DB Complex”

1 Set as fast as possible….
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press

Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.

Part 2.)

5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that’s fine! Just keep rest breaks short.

Part 3.)

3min. of Max Effort DB Russian Twists
*Same notes as above

DB Russian Twists:

DB Weighted Dips: (You can also use a chair at home)

Full Body Aesthetics Day 33 Cycle 11:


7min. of Back Squats

7min. of Single Arm DB Bench Press
– Flat Bench
– Switch sides every 5-6 reps

7min. of Flat Bench Seal Rows
*Use a stack of plates to raise the bench, if your current bench isn’t high enough off the ground.

7min. of…
6-8 Barbell Upright Rows
Immediately into;
10-20 Banded Pull-Aparts

Tricep/Bicep Superset:
7min. of…
5-6 Double DB Skull Crushers
Immediately into;
5-6 Reverse Grip Barbell Curls
Immediately into;
5-6 Double DB Skull Crushers
Immediately into;
5-6 Regular Grip Barbell Curls
*Still going through like a normal density superset, except your switching your grip on the curls every other time through. Keeps it fun and also gives you a crazy pump! Enjoy this one!

7min. of Weighted DB Sit-Ups


Banded Pull-Aparts:

Double DB Skull Crushers:

Reverse Grip Barbell Curls:


Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, on the single movement sections, you will get somewhere between 70-100 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!

In the past cycles, we would record our weights and reps here and try to beat our numbers each week. However, for this cycle, I want to keep the variety the main variable, so that each and every “Density” day is something you truly get excited about. The more energy and excitement you have going into the workout… The higher our performance will be. Which = More Gains 🙂




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