Workout of the Day Thursday July 29th 2021


A.) 3 Total Sets:

35/28 Cal Row or 25/18 Cal Bike or 400m Run

5 Front Squats as heavy as possible

Max Effort Weighted DB Sit-Ups (45/30lb.)

5 Deadlifts as heavy as possible

*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.
*People should share barbells and buddy up or triple up starting on different stations.

*DB Weighted Sit-Up Demo:

B.) at the 29min. Mark….

6min. AMRAP:
6 Toes-To-Bar
9 American KB Swings (70/53lbs.)

After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!


For Time:

1 Round: (0-5min.)
Run 1000m

5min. AMRAP:
10 DB Floor Press 45/25s
10 DB Deadlifts 70/45s

1 Round: (10-15min.)
Row 1000m

5min. AMRAP:
8 DB Floor Press 45/25s
8 DB Deadlifts 70/45s

1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies

5min. AMRAP:
6 DB Floor Press 45/25s
6 DB Deadlifts 70/45s

Notice the different reps on the AMRAPs each time. As you get more and more tired, I shorted the reps to keep you moving

Daily D:

20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max DB Power Cleans 50s/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

This is a lot harder than it seems. Those ttb after the plank get TOUGH!

Full Body Aesthetics Day 46 Cycle 10:

Sumo Deadlifts
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) Try for NEW 1 REP MAX!
*Warm-up sets not included
*Rest 2-3min. Between Sets

4-6 Incline Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
*Try and go as heavy as possible for all 3 sets here.

6-8 Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets.

6-8 Supinated Barbell Front Raises
Immediately into;
6-8 Regular Grip Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
*Video shows supinated grip. Then just flip to regular overhand grip.

8-10 Reverse Grip Barbell Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Zottman Curls
Rest 90sec. Repeat For 3 Total Sets.
*These are great for getting rotational strength in your bicep and they help build your forearms.

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… If you make it that far 😉


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