Workout of the Day Tuesday July 6th 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you can’t make any changes. It’s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!



A.) Bench Press Barbell Row Superset (Double Progression Week 2)
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.) For Time:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)

80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)

60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)

40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)

20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)

Time CAP: 17min.

Avoid Booty Raspberries! The way you avoid the dreaded butt raspberry is to slow down your sit ups.  The more your butt moves the more friction and the more your bum will rub and get burned.  Here’s what to do:
-More booty work (yep build up your glutes so you got more padding!)
-Slow down your reps!
-Anchor your feet, it will help keep your hips a bit more still.
*Ideally, I would like to see everyone finish this. So, if those weights seem too heavy, just scale them back a little OR keep it at 95/65lbs. the whole time


Every 4 min x 10 Rounds:
250m Row
20 American KB Swings (53/35lb.)
15 Wall Balls (20/14lbs.)
10 Pull-Ups

Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it’s going to be a bumpy ride today 🙂 #GodSpeed

*If you do start to fade and you can’t hang on, then cut the reps to something like this:

200m Row
15 American KB Swings (53/35lb.)
10 Wall Balls (20/14lbs.)
5 Pull-Ups

Daily D:

“Shoulder Destroyer”

10min. to get as far as possible….

10 Single Arm DB Snatch (Right Arm Only)
10 Single DB Push Press (Right Arm Only)
10 Single Arm DB Snatch (Left Arm Only)
10 Single DB Push Press (Left Arm Only)
9 Single Arm DB Snatch (Right Arm Only)
9 Single DB Push Press (Right Arm Only)
9 Single Arm DB Snatch (Left Arm Only)
9 Single DB Push Press (Left Arm Only)

…. Keep Subtracting 1 rep until finish until ultimately get to 1 rep of each movement on each arm. Can you finish in under 10min?

Weight: 45-50 for Men // 30-35 for Women

Metcon (No Measure)
Part 2.)

12-15 Weighted Dips
Immediately into;
12-15 Vertical DB Curls
Rest 90sec. Repeat For 3 Total Sets

Metcon (Time)
Part 3.) Optional Core Work

Accumulate a 4min. Hollow Hold

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap.

Hollow Hold:

Full Body Aesthetics Day 22 Cycle 10:


Barbell Strict Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

“Big Booty Superset”
7 Banded Curtsy Lunges
7 Banded RDL’s
7 Banded Long Lunges
*Repeat on other side
*Rest 90sec. After the second leg
*Repeat For 3 Total Working Sets

Chest/Back Superset:
10-12 Partial DB Cleavage Cutters
Immediately into;
10-12 Towel T-Bar Rows
Rest 90sec. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
10-12 Single DB Skull Crushers
Immediately into;
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.

12-15 Standing Barbell Calf Raises
Rest 60sec. Repeat For 4 Total Sets.


Towel T-Bar Rows:
*If you have access to a regular T-Bar Row, you’re welcome to use that too. This is just the minimal version.

Partial DB Cleavage Cutters:

Single DB Skull Crushers:

Reverse Grip Barbell Curls:


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