Workout of the Day Tuesday Aug 17th 2021


A.) Deadlift (Week 1 of 4)
Every 4min. x 4 Rounds:
25/18 Cal Row or 20/12 Cal Bike or 400m Run
Immediately into;

Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)

B.) 15min. AMRAP:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders

ADV is 7 Wall Balls at 30/20

If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time.  Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?


A.) Every 4 min x 4 Rounds:
500m Row
15 Box Jumps 24/20″
15 Push-ups

RX+ is 20 Box Jumps and 20 Push-Ups
B.) Rest 3-4min. after part A and complete part B below
16min. to get as far as possible…

Burpee Deadlifts with 70/50lb DBs
*7 pull-ups + 10 air squats after each set
*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 🙂

For example, if you start at 12, your workout would look like this:

12 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats

11 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats

10 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats

… And so on…

Daily D:

Complete in any order or rep scheme:

For Time:
100 DB Push Press 45/30s
100 Push-Ups
100 Pull-Ups
100 Air Squats

Break it up however you want!

If you want to do strict pull-ups, then cut it to 50 reps.

Also, on the push-ups, to make this a little harder, you can put your hands on the DB’s to create a little extra range of motion. It’s MUCH harder 🙂

Full Body Aesthetics Day 9 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)

8-10 Flat Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.

10-12 Chest Support Rear Delts.
Rest 60sec. Repeat For 4 Total Sets.

6-8 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*Go as heavy as possible today here

8-10 Close Grip Barbell Bicep Curls
Rest 60sec. Repeat For 3 Total Sets.

3 sets of Landmine 21’s
– 7 reps right arm
– 7 reps left arm
– 7 reps both arms
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂


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