Workout of the Day Tuesday July 12th 2021


A.) Bench Press / Barbell Row Superset (Double Progression Week 3)
6-8 Flat Barbell Bench Press
Superset with;
6-8 Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.

*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar 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 sets for 6 reps 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….

B.) 3 Rounds:
1min. of Cals on the Bike or Row or 200m Run
1min. of American KB Swings (53/35lb.)
1min. of Box Jumps (20″)
1min. of Sumo Deadlift High Pulls (75/55lbs.)
1min. of Rest

Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don’t hold back! It will be over before you know it and you’re going to wish you had gone harder.

Pumped to see the scores on this one today!


15min. To Finish…
50/40 Cal Row
50 Box Step-Ups (24/20″)
50 Wall Balls (20/14lb.)
50/40 Cal Bike
50 Sit-Ups

Rest 3min.

10min. To Finish…
30/24 Cal Row
30 Box Step-Ups (24/20″)
30 Wall Balls (20/14lb.)
30/24 Cal Bike
30 Sit-Ups

Rest 2min.

5min. To Finish…
15/12 Cal Row
15 Box Step-Ups (24/20″)
15 Wall Balls (20/14lb.)
15/12 Cal Bike
15 Sit-Ups

Can you finish all 3 sections in the time caps!? Gunna be a close one for sure 🙂

Daily D:

Part 1.)

2min. AMRAP:
7 DB Push Press (right arm)
7 DB Upright Row (right arm)
7 DB Push Press (left arm)
7 DB Upright Row (left arm)

Rest 1min. Repeat For 3 Total Sets.

Metcon (Time)
Part 2.)

For Time:
75 Kipping Pull-Ups
*Every-time you drop from the bar, you must run 200 meters.

Time CAP: 15min.

–  RX+ is 100 Kipping Pull-Ups

– If you can do 15 Strict Pull-Ups in a row, then  I suggest doing strict for this, even if you don’t finish in 15min. It will just be a better workout for you.

Full Body Aesthetics Day 30 Cycle 10:

Barbell Strict Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the top of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets

6-8 Barbell Hip Thrust.
Rest 2min. Repeat For 3 Total Sets.
*Go as heavy as possible today here

12-15 Banded incline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! If you have neither, than light DBs (Lying on a bench) work just fine also.–kAw

10-12 Banded Straight Arm Lat Pull-Downs
*If you have a cable machine with a rope attachment, use it!
Rest 90sec. Repeat For 3 Total Sets

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

10-12 Banded Straight Bar Curls.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it!

30 Rep Seated DB Calf Raises
*10 Reps with toes facing forward
*10 Reps with toes facing inward
*10 Reps with toes facing outward
Rest 90sec. Repeat For 3 Total Sets.


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.”

Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.

Categories: WOD