Workout of the Day Thursday Sept 16th 2021



A.) 4 Working Supersets:
3-5 Front Squats (70-80% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Try not to take more than 20-30sec. between movements

B.) 5 Rounds of 3 min on 1 min off: (start where you left off)
3min. AMRAP:
10 American KB Swings (53/35lbs.)
10/8 Cal Row or 8/6 Cal Bike or 100m Run

Rest 1min.

Round 1: As written above
Round 2: 10 Air Squats  + same Cardio
Round 3: As written above
Round 4: 10 Air Squats  + same Cardio
Round 5: As written above

Nice little couplet here, with some big attitude. Can you get the same amount of rounds and reps on the last round as your first!?

For scoring purposes, start where you left off going into the next round.

*Make sure you are alternating between air squats and KB Swings each round 🙂

*Men ADV is a 70lb. KB
*Women ADV is a 53lb. KB


You have 5min. to get the prescribed work done at each station. After you go through all 5 stations, you will go through 1 more time with a little less reps and a 3min. window. Think you can finish each section!? This is going to be a tough one on some sections!
Accumulate a 3min. Plank
*Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break

90 Russian KB Swings (70/53lb.)

800m Run

70 Single DB Box Step Ups (20″ for everyone. 45lb. for men and 30lb. for ladies)

60 Cal Row

Same thing with 3min. time windows…

Accumulate a 2min. Plank

60 Russian KB Swings (70/53lb.)

400m Run

40 Single DB Box Step Ups

40 Cal Row

Left + Right = 2 reps on the box step-ups. Here’s a video what that looks like also:

Daily D:


Full Body Aesthetics Day 39 Cycle 11:

Double Progression Movements: (RPE: 10)
*See how this works below

6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.

6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

5-6 Incline Barbell Bench Press
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.

6-8 Single Arm DB Bent Over Rows
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.

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

8-10 Crossbody DB Curls (on each arm)
Rest 60sec. Repeat For 3 Total Sets.

8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.


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