Workout of the Day Tuesday March 7th 2023


A.) Push/Pull Superset 4 Working Sets

5 Push Press @85% of your 1-RM
12 Supinated barbell rows

*Rest 2:00 after each set

B.) EMOM 20:
1) Max barbell push press (75/55)
2) Max Box jumps (20″)
3) Max Pull-ups
4) Max Calorie Bike or Row or 200m Run
5) Rest

*Use a weight on the push press that allows you to perform large sets and work for a majority of the minute.

*The box jumps is 20″ for everyone.

*Your score is your total reps

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.

*Same weight for all sets.

*This should be a tough 5 reps.

Accessory Movements

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

Bent Over Row


*Rest 2:00 between sets.

DB Bench Press
DB Bench Press


*Rest 90 seconds between sets.

Barbell Skull Crushers
Barbell Skull Crushers


*Rest 90 seconds between sets.

Barbell Bicep Curl
Barbell Bicep Curl

Set 1: 8reps

Set 2: 10 reps

Set 3: 15Reps

*Decrease the weight as the reps increase.

DB Lateral Raises
DB Lateral Raises


*Rest 90 seconds between sets.

Standing Barbell Calf Raises
Standing Barbell Calf Raises


75 calf rasies (45/35)

*Pause at the top of every rep for 1 second.

*Perform as big as sets as possible before resting.


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