Workout of the Day Tuesday July 20th 2021


A.) Bench Press & Barbell Row Superset (Double Progression Week 4 “DELOAD”)
Using 50% of the heaviest you used this month…

Max Unbroken Set of Flat Barbell Bench Press
Immediately into;
Max Unbroken Set of Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.

*Try to really get as close to failure on each set here today! Should be in the 15-20 rep range each time.

3min. AMRAP:
3 2 Hand KB Squat Cleans (see demo video)
6 Push Jerks (95/65)
9 American KB Swing (53/35)

Rest 1min. Repeat For 5 Total Rounds.

Start where you left off on the previous round each time. That way, keeping score is easy 🙂
Squat Clean Demo:
ADV Men’s weight: 115lb. Barbell and 70lb. KB
ADV Women’s weight: 75lb. Barbell and 53lb. KB


1min. AMRAP:
Assault Bike (Goals: 15-25cals)

1min. AMRAP:
DB Bench Press (Goals: 10-15 Reps)

1min. AMRAP:
Barbell Rows (Goals: 15+ reps)

1min. AMRAP:
Double Unders (Goals: 50-75)

1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)

1min. AMRAP:
Plate Ground To Overheads (Goals: 15+ reps)

*Rest 30sec. After Every 1min. AMRAP.

*Repeat Entire Cycle For 4 Total Rounds

Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some conditioning and some fun body sculpting stuff today 🙂

Choose any weights that feel like you can get in the “goal” rep ranges.

Movement Demos:

Barbell Rows:

Weighted Hanging Knee Raises:

Plate Ground To Overhead:

Daily D:

“Shoulder Pump”

4min. AMRAP:
5 Burpees
10 Alt. DB Snatches 50/35lb.
15 Sit-Ups
20 DB Push Press 50/35lb.

Rest 1min. Repeat For 4 Total Rounds.

*You just need 1 DB for the snatches, but you need 2 for the push press.
Metcon (No Measure)
Optional Part 2.)

10-12 Vertical Single DB Curls
Immediately into
10-12 Single DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.

Full Body Aesthetics Day 37 Cycle 10:

Barbell Strict Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 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

8-10 Lateral Barbell Lunges on each leg
*Optional Superset: Add 12-15 Banded Donkey Kicks per leg.
Rest 2min. Repeat For 3 Total Sets.

Banded Donkey Kick Demo:

8-10 Reverse Grip Incline Bench
Rest 90sec. Repeat For 3 Total Sets.
*Video is flat bench, but I want incline today. First time ever using this variation.

7min. of Strict Pull-Ups
*Every other set do underhand grip  (Chin-Up Style)
*Can’t do pull-ups? Do these…

8-10 Double DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.

12-15 Single DB Hammer Curl (hold with 2 hands)
Rest 90sec. Repeat For 3 Total Sets.

8-10 Standing Barbell Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
*Go as heavy as possible on this!


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