Workout of the Day Tuesday Sept 21st 2021


A.) 5 Rounds:
Min. 1) 5 Clean & Jerks OR Snatch (135/95lbs.)
Min. 2) 15/12 Cal Row or 12/10 Cal Bike or 200m Run
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders
I want to give you the option today to either clean and jerk OR snatch for this first piece. Not looking for big numbers, like last week. Just a solid 50% of your rep max that we can cycle through for the 5 reps. If you want to go a little heavier that’s fine, just don’t kill yourself today.
B. 5 Rounds For Time:
20 Barbell Push Press (75/55lbs.)
20 Sit-Ups

After these 2 sections today, you’re going to be FEELIN it in your shoulders and abs 🙂

*You may lock your feet under a KB or DB if you like


In Teams of 2:


Assault Bike Calories
Barbell Push Press (75/55lbs.)
Sumo Deadlift High-Pulls (75/55lbs.)

Rules of this workout:

1.) You can break it up into ANY rep scheme you like.

2.) You must complete a minimum of 100 reps of EACH movement. After that, you can do whatever you like to reach the 1000 rep mark. For example, you could do 100 of each and then do the next 600 reps at just the Assault Bike station… Prob not the best idea, but it is an option 😉

3.) ONLY 1 athlete can work at a time.

EXCITED to see times and strategies on this!

Time CAP: 40min.

Advanced option: Add weight to the sit-up. A 35-45lb. DB  across the chest  for guys and a 20-30lb. DB for women. Like this:

Advanced option #2: Use 95lbs. on the barbell movements for men and 65lbs. for women!

Daily D:

A.) “Big Full Body Complex”

1min. Plank on your hands
Immediately into;
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 90sec. Repeat For 4 Total Rounds

 You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Rest as needed after part A.
B.) Every 2min. until you finish…
Run 200m
Max Burpees in remaining time…
*until reach 75 Burpees…

Start with the run, then complete as many burpees as possible until the 2min. mark. Once the 2min. mark hits, you run again. Then at the 4min. mark you will do another run… And so on until you finish all 75 burpees. Essentially you will have about 60sec. to do burpees each time and your goal is 15 to be done in  10min. If you can not run, you may do any cardio of choice for 45-60sec.
The Facebook Group
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Located here:

Full Body Aesthetics Day 44 Cycle 11

Double Progression Movements: (RPE: 10)
*See how this works below

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.

6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.

Accessory Movements: (RPE: 7-8)

15-20 Landmine Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.

8-10 Kneeling Landmine Press (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.

6-8 Close Grip Bench Press
Rest 90sec. Repeat For 3 Total
*Use a 10-12″ hand spacing so that you only feel this in your triceps.

10-12 Single DB (vertical) Curls
Rest 90sec. Repeat For 3 Total Sets.
*Keep the palms facing up!

8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% 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 working sets, 6 reps performed per set, 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….


“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..

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