Workout of the Day Tuesday March 13th 2023


A.) Push Press/Barbell Row Superset 4 Working Sets:
Max Rep Push Press @90% of your 1-RM
12 barbell rows
*Rest 2:00 after each set
*Aim to get anywhere between 3-5 reps for each set but of course if you can do more , do so!

B.) AMRAP 15:
Rt arm DB Snatch (50/35)(alternate arms each round)
Left arm DB Push Press (alternate arms each round)
Toes to bar
*After every round perform: 7/5 Calorie Row or 7/4 Cal bike or 150m Run
*SO to be clear the first round is 5 DB Snatches on your right arm and 5 Push Press on your left arm, then the next round is 6 DB Snatches on your Left arm and 6 DB Push Presses on your Right arm.

*Add 1 rep to the DB snatch, DB push press and toes to bar after each round.

Once you complete all 3 movements, perform the cardio, which stays at the same each round.


Booty Crew:

A.) 4-5 Sets:

8-12 Barbell Hip Thrusts (3 pulses at the top of each rep)
8-12 Barbell 1 & 1/4 rep Good Mornings
Max reps ABS of your choice

B.) 3-4 Sets: (all on one leg before switching legs)

12 Landmine Lunges (with 1 pulse at the bottom of every rep. *These are facing the plate)
12 Landmine Curtsy Lunges (with 1 pulse at the bottom of every rep. *Your non-working side is leaning into the plate)
MAX reps Landmine RDLs (Holding the bar in front of your shin, your working leg closest to the plate)

Full Body Aesthetics:

Progressive Movements

*Perform todays progressive movement at an RPE 8-9, which means you leave 1 rep in the tank each set!

Back Squat

Back Squat Demo


*Rest 2:00 Between sets.

*Use the same weight as last week or slightly heavier

*Same weight for all 4 sets.

Accessory Movements

*Perform all of today’s accessory movements at an RPE 7-8!

DB Bent Over Row
DB Bent Over Row

3×12 (each arm)

*Rest 90 seconds Between sets.

Alternating incline DB bench press
Alternating incline db bench

3×10 (each arm)

*Rest 90 seconds Between sets.

JM Press
JM Press


*Rest 90 seconds Between sets.

Concentration Curl
Concentration Curl

3×12 (each arm)

*Rest 90 seconds Between sets.

DB Partial Lateral Raises
DB Partial raises


*Rest 90 seconds Between sets.

*Go heavier than you normally would for a lateral raise.

Standing Barbell Calf Raises
Standing Barbell Calf Raises

For time:

100 reps

*Pause at the top of each rep for one second.

*Rest quickly between sets


Warm up sets DO NOT count towards the reps listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

How To Read RPE

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

Categories: WOD