Workout of the Day Tuesday Aug 24th 2021

Get ready for one of the best day’s of the Summer! Friends and family welcome!


A.) Deadlift (Week 2 of 4)
Every 4min. x 4 Rounds:
15/12 Cal Row or 12/9 Cal Bike or 200m Run
50 Double Unders
Immediately into;
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)

**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.

B.) 15min. to finish…
80 Plate Sit-Ups (35/25lb.)
100 Alt. Front Rack Lunges (95/65)
120 Wall Balls (20/14lb.)

*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?

Accessory Work
Pick 1 or 2 movements below:
1.) 3 sets of Banded Standing Abductors
10-15 reps per side. Rest 60seconds between sets.

2.) 3 sets of Banded Seated Abductors
60sec. of max reps. 60sec. rest. Repeat For 3 Total Sets.

3.)  3 sets of Standing Banded Kick Backs
10-15 reps per side. Rest 60seconds between sets.

4.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.


60 Double Unders
60 Push-Ups

50 Russian KB Swings (70/53lb.)
50 Cal Row

40 Push Press (45/30lbs.)
40 Air Squats

(18-23 min)
30 Double Unders
30 Push-Ups

(24-29 min)
20 Russian KB Swings (70/53lb.)
20 Cal Row

10 Push Press (45/30lbs.)
10 Air Squats

Notice that there is a 1min. rest between each section.

This rep scheme is going to be super fun by the way 🙂

Daily D:

For Time:

75 Partial DB Cleavage Cutters
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Shoot for a weight that you can get the cleavage cutters done in about 4-5 sets. Then the pull-ups should take another 4-5 sets ideally. Kipping pull-ups are encouraged today!

If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.

DB Partial Cleavage Cutters:

Full Body Aesthetics Day 16 Cycle 12:

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 Reverse Grip Barbell Bench
Rest 90sec. Repeat For 3 Total Sets.

12-15 DB Front Raises
Immediately into;
Max Set of Banded Pull Aparts
Rest 90sec. Repeat For 3 Total Sets.

8-10 Incline Single DB Skull Crushers
Rest 60sec. Repeat For 3 Total Sets.

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

8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.


DB Front Raises:

Banded Pull Aparts:



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