Workout of the Day Thurs Sept 30th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.


A.) 3 Supersets:

2 Front Squat (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Try not to transition more than 20-30sec. between movements
*Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3
*Shooting for 5-10% more on the hip thrusts than last week

B.) 3 Rounds:
1min. of Alternating DB Snatches (50/35lb.)
1min. of Wall Balls (20/14lb.)
1min. of Rowing or Biking or 200m Run
1min. of Sit-Ups
1min. Rest
C.) Optional Accessory Work: (Pick 1 or 2)

1.) Weighted Bench Dips:
– 5 Sets of 10-12 Reps
-Rest 60-90sec. between sets

2.) Banded Tricep Push-Downs
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets

3.) Barbell Bicep Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets

4.) DB Hammer Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets


EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest

Good Ole Fashion Sweat “OG’ workout. Elegantly more brutal than it appears 😉

Daily D:

Rest Day

Full Body Aesthetics Day 53 Cycle 11:


**Next week starts the NEW CYCLE!

Double Progression Movements: (RPE: 6)
*See how this works below

6-8 Single Leg Deadlifts (per leg)
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 Seated DB military 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.)

Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.

Chest/Back Superset:
8-10 Flat DB Bench Press
Immediately into;
8-10 Single Arm DB Bent Over Row (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
8-10 Barbell Skull Crushers
Immediately into;
8-10 Alternating DB Curls (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.

8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.
Set 1: 75% Effort
Set 2: 85% Effort
Set 3: 95% Effort, then strip half the weight off and do a burnout set to failure.
Set 4: Same as set 3


Alternating DB Curls:

Barbell Skull Crushers:

Single Arm DB Bent Over Row:



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


“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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