Workout of the Day Thursday July 1st 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!


5pm classes start this week!


A.) Olympic & Strength SUPERSET:
2 HANG Squat Snatches or Squat Cleans (You choose)
Rest about 30sec. and immediately complete;
6-8 Deficit Deadlifts; 2″ Deficit (Standing on a 45lb. Plate)
Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.

*Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add about 5% or more to the same deficit deadlift setup.

B.) 15min. AMRAP:

10 Cal Bike or Row or 150m Run (busstop)
30 Double Unders
15 Push-Ups

10 Cal Bike or Row or 150m Run (busstop)
30 Double Unders
15 Pull-Ups

Essentially you are just swapping push-ups for pull-ups every other round. Just looks better written out 🙂

ADV 5 Muscle Ups instead of Pull-Ups


EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cals of Choice
Min 2: 20 Russian KB Swings 70/53
Min 3: 15 Burpees
Min 4: 15 DB Deadlifts 70/50s
Min 5: 20 Sit-Ups
Min 6: 60 Double Unders
Min 7: Rest

Few ways to spice this up! Try 25 Russian KB Swings, 20/15 cals on the assault bike, or do GHD Sit-ups in place of regular sit-ups.

Daily D:

30 Rounds:
1 Devil Press 50/35s
3 Handstand Push-Ups
50m Sprint

Really just wanted to throw down something fun for today that hit a little bit of everything and kept you moving. This was a BLAST when I tested it! Have fun and log your time!

If you can not do HSPUs today, a pike HSPU is just fine off a box or even off the floor. Like this:

Devil Press:

Full Body Aesthetics Day 18 Cycle 10:

Sumo Deadlifts
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set.
*Warm-up sets not included
*Rest 2-3min. Between Sets

12-15 Decline Weighted Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Notice the new addition of the DBs in the hands.
*If you have access  to a decline bench, you can use that instead!

2 Position Landmine Rows. 6-8 reps in EACH position on both sides. That’s 12-16 reps per side. Rest 90sec. Repeat For 3 Total Sets.

10-12 DB Bent Over Shrugs
Rest 90sec. Repeat For 3 Total Sets.

8-10 Double DB Overhead Extensions.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Regular Grip Barbell Curls (Straight Bar)
Rest 90sec. Repeat For 3 Total Sets.

7min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…


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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure

Categories: WOD