Workout of the Day Tuesday Aug 10th 2021


We just have ONE MAJOR piece today from an old school favorite called “Holleyman.” However, I upped all the numbers by (1) rep, lightened the cleans a little, and made an EMOM with some fun benchmark rounds to hit. How far can you make it!?
“Holleyman +1 EMOM”

6 Wall Balls (20/14lb.)
4 HSPU’s
2 Power Cleans (185/135lbs.)

Complete 1 Round Every Miniute Until You FAIL…
*Once you fail, rest 1 min and then continue as an AMRAP until the 35 min mark

Here’s how you stack up:

Level 1 (10 Rounds): “You’re better than that”

Level 2 (20 Rounds): “You’re pretty fit.”

Level 3 (30 Rounds): “You are a bad mother fu%^er.”

Level 4 (35 Rounds): “Ok, we get it, you’re really fit… You can stop now.”

ADV option: Strict HSPU’s and 30/20lb. Wall Ball for as long as possible. Once you fail, you can start kipping and use a lighter ball to finish to the 35min. mark if you like.


“Cardio Legs”


Every 2min. x 10 Rounds:
200m Run
15 Barbell Overhead Squats (45/35lb.)


7min. to try and finish…
100 Barbell Front Squats (75/55lbs.)
*At the top of every minute, perform 5 burpees.
*Start with burpees!
*Can you finish!?


4min. AMRAP:
Max Reps of Weighted Hanging Knee Raises (21 rep style)

On part 1, you may swap back and forth between the run and the row if you like 🙂

Daily D:

8-10 DB Bulgarian Split Squats (ea. leg)
Immediately into;
Max Effort Set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.

*Choose weights on split squats that really feel close to failure on the last rep. Then for the Hip Thrust, try to choose a weight that gets you around 20-30 reps. Also, be sure to pause and flex at the top of every rep! That’s key so that you don’t wind up doing a ton of reps. Plus it will be a better pump and muscle recruitment with a more concentrated focus like this.

Metcon (AMRAP – Reps)
10min. to get as far as possible…

30 Alt. DB Snatches (50/35lb.)
10 Burpees
20 Alt. DB Snatches
10 Burpees
10 Alt. DB Snatches
10 Burpees

Immediately into;

10 DB Goblet Squats (50/35lb.)
50 Double Unders
20 DB Goblet Squats
50 Double Unders
30 DB Goblet Squats
50 Double Unders

The numbers go quick and it is finishable in 10min! Can you make it!?

Full Body Aesthetics Day 2 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)

15 Push-Ups
15 High Band Fly’s (right)
15 Push-Ups
15 High Band Fly’s (left)
Rest 60sec. Repeat For 4 Total Sets
*Give yourself 8-10min. for this section. If you need to, cut the reps down to 10s (maybe even 8s for ladies). We’ve done a few versions of this and it’s always a lot harder than it looks. One of my favs though!

12-15 Landmine Bent Over Lateral Raises
Rest 60-90sec. Repeat For 3 Total Sets.

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

10-12 Vertical Single DB Curl
Rest 90sec. Repeat For 3 Total Sets.

1min. for as many rounds as possible:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
*A fun way to do this, is to go a little heavier  each round OR start heavy and go lighter each round.


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