Workout Of The Day Tues Sept 14th 2021


A. Little bit of lifting and cardio mixed together for our first piece today.
Recommended percentages below.
Every 4min. x 5 Rounds:
400m Run
3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you’re feeling after yesterday!

Round 1: 40% of 1 Rep Max
Round 2: 50% of 1 Rep Max
Round 3: 60% of 1 Rep Max
Round 4: 70% of 1 Rep Max
Round 5: 80% of 1 Rep Max

B. 15min. to get as far as possible…
3 Rounds:
15 Toes-To-Bar
6 Single Arm Devil Press (50/35)
Immediately into;
3 Rounds:
10 Toes-To-Bar
4 Single Arm Devil Press (50/35)
Immediately into;
3 Rounds:
5 Toes-To-Bar
2 Single Arm Devil Press (50/35)
Max Double Unders in remaining time…
Can you get to the dubs?!

Score is just the number of double unders you get.


8 Wall Balls 20/14
8 Alt. DB Snatches 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 DB Power Cleans 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 Alt. DB Squat Snatches 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

8 Wall Balls 20/14
8 DB Squat Cleans 45/30lbs.
8 Sit-Ups

30/20 Cal Assault Bike

*Notice that the DB section gets a little harder the farther you go down. If you can not perform the squat variations, then stick to the power movements like the first 2 sections.

*The only rest you’re getting here is from finishing the Assault Bike early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.

*For scoring, just start where you left off on the previous section. That way, at the end, you just have 1 rounded score.

*We did this one about a year ago and it was a huge hit! Have fun πŸ™‚

Daily D:

1min. of Flat DB Bench Press
1min. of Chin-Ups (underhand grip)
1min. of Double Unders

Rest 90sec. Repeat For 3 Total Sets.

*There is no rest between stations so get to a number that’s hard, but that you know you can get close to again on the next round.

*Choose a weight on bench press that you can get about 12-15 reps with each time.
MetconΒ (AMRAP – Reps)
5min. of Weighted DB Sit-Ups

*Rest as needed, but keep the breaks short!
*Also, please anchor your feet down on something to help you move faster and more efficiently.

Suggested Weight: 45lbs. for men and 30lbs. for women

Full Body Aesthetics Day 37 Cycle 11:

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

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.

6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

7min. to Complete 150 Push-Ups in this order:
50 Feet Elevated Push-Ups
50 Regular Push-Ups
50 Chest Elevated Push-Ups (Hands on bench)
*Since the final 50 are the easiest, I like to leave them for the end. You may add some weight to your back if you like, but this should be good as is for most of you.

8-10 Bulletproof Shoulder Complex’s
Rest 90sec. Repeat For 3 Total Sets.

8-10 Single DB Overhead Extensions
*Banded like the video if possible
Rest 90sec. Repeat For 3 Total Sets

8-10 Wide Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
*Make sure you’re wider than shoulder width here.

21 Rep Landmine Sit-Ups
– 7 reps on the right arm
– 7 reps on the left arm
– 7 reps with both arms
Rest 60-90sec. Repeat For 3 Total Sets.


Feet Elevated Push-Ups:
*Arms on the bench for position 3 above



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 β€” 3 x 6 x 95lbs
Week 2 β€” 3 x 7 x 95lbs
Week 3 β€” 3 x 8 x 95lbs.
Week 4 β€” DELOAD
Week 5 β€” 3 x 6 x 100lbs.
Week 6 β€” 3 x 7 x 100lbs.
Week 7 β€” 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