Workout of the Day Thursday March 16th 2023


A.) Bench Press/ Cardio Mash-up 5 Rounds:
5 Bench press
15/12 Calorie Row or 12/8 Cal Bike or 200m Run
Rest 2:00 After Each Set

*Bench Press Reps:
Round 1: 5
Round 2: 4
Round 3: 3
Round 4: 2
Round 5: 1
*Build to a heavy single

B.) Double AMRAP:
5 Min AMRAP:
20 Sit Ups
20 Air Squats
*Adv is DB sit Ups and Goblet Squats (50/35)

Immediately into:
10 min AMRAP :
10 Deficit Push-ups (Hands on Plates or DBs)
10 Front Rack Lunges (95/65)
ADV is Handstand Push-ups

*Basically this is a 15 min running clock with NO rest between AMRAPS. At the 5 min mark go straight to the second AMRAP.

Booty Crew:

A.) 20 Rep Tempo Hip Thrusts 4-5 Sets: (20min max)

6 Regular Reps
6 Up Fast Down Slow
6 Up Slow Down Slow
6 1&1/4 Reps

*After each set complete your choice of weighted ABs (examples: banded curl downs, weighted sit ups, weighted GHDs, weighted knee raises, weighted V-ups, weighted plank, DB Toe touches).

B.) 4-5 Sets
8-12e Curtsy Step Downs
8-12e + pulse every rep Kneeling Banded Kick Back
8-12e KB Curtsy RDL

Full Body Aesthetics: REST DAY



Categories: WOD