Workout of the Day Tuesday October 12th 2021


A.) The Big Clean Complex

15min. to build up to a heavy complex of:

1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk

All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.

B.) 7 Rounds For Time: (20  min Cap)
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Calorie Row or 5 Cal Bike or 150m Run (bus stop)
7 Pull-Ups
7 Wall Balls (20/14lbs.)

ADV Men: 135lbs. and 30lb. Wall Ball
ADV Women: 95lbs. and 20lb. Wall Ball


35 Minutes to finish…

15 Calories (Cardio of choice)
15 Sumo Deadlift High Pulls (75/55lbs.)
15 Burpees
15 DB Goblet Squat (70/50lb.)
15 Sit-Ups

… Then 14 of all that
… Then 13 of all that
… Then 12 of all that
… All the way to 1.

*I’ve done a few of these in the past with different movements and they are always a blast! Hard… But alway super fun 🙂

*Ladies — You have the option to start at 14 if the calories are typically hard for you. However, if you can beat some guys starting at 15, then I say do it and grab those bragging rights 🙂

Daily D:

“26min. of Cardio, Legs, and Core”

2min. AMRAP:
10 Single DB Squat Cleans
Max Double Unders in Remaining Time

Rest 1min. Repeat For 4 Total Rounds.

REST 3min. (Including the 1min. from the last round)

2min. AMRAP:
12 DB Deadlifts
Max Toes-To-Bar in Remaining Time

Rest 1min. Repeat For 4 Total Rounds.

*On part 1, choose a weight that is challenging for the 10 reps. The last 2-3 reps should be pretty tough. If you only have light weights consider doing 15 reps.

*On part 2, I recommend the same difficulty, except now you’re going to have 2 DB’s and I need both sides of the DB to touch the ground. That extra range of motion is what makes it hard 🙂


Single DB Squat Cleans:

Full Body Aesthetics Day 9 Cycle 12:

Flat Barbell Bench Press
Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
20 Lateral Barbell Lunges (10 on each leg).
Rest 90sec. Repeat For 3 Total Sets.
12-15 Landmine Rows on each arm.
Rest 90sec. Repeat For 4 Total Sets.

10-12 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 4 Total Sets.

15-20 Wrist Rotations.
Rest 60sec. Between Sets. Repeat For 4 Total Sets.

12-15 Barbell Skull Crushers.
Rest 60sec. Repeat For 4 Total Sets.

4 Rounds:
30sec. of Seated DB Calf Raises (right only)
30sec. of Seated DB Calf Raises (left only)
30sec. REST

Important Notes 📝

Make sure you log your bench press numbers!

The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.

RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.

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.”

Categories: WOD