Workout of the Day Tuesday Sept 28th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.


A.) 15min. to hit a heavy Power Clean & Jerk

*I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more manageable today.

 B.) 15min. AMRAP:
1 Deadlift (225/155lbs.)
3 Burpees
5 Toes-To-Bar

ADV Men: 315lbs.
ADV Women: 205lbs.
Accessory Work
This is optional if you’re feeling up to it:
3 Sets of Weighted Planks
– 1min. with the heaviest weight possible
– 1min. Rest


From 0-20min…
“Half Manion”

4 Rounds:
25/18 Cal Assault Bike
29 Back Squats 95/65

Any time left over here is rest time! Get ready for section B below.
From 20-29min…
“Arm Circuit”

3 Rounds:
1min. of DB Hammer Curls**
1min. of Bench Tricep Dips (weighted optional)
1min. Rest

Bench Dip Demo:

Hammer Curls:

** On the hammer curls shoot for a weight that you can move most of the time. Maybe rest quickly 1 time in a set.

From 30-37min…
7min. to get try and finish…
Barbell Sit-Up
Barbell Reverse Sit-Up

Barbell Sit-Up & Reverse Sit-Up Demo:

Daily D:

A.) 7min. of DB Walking Lunges for MAX REPS

*Try to rest as little as possible. Obviously you will have to put the DB’s down several times to shake your arms out, but keep the breaks short!

Choose a weight that you can do consistent sets of 10 reps with 10-15sec. rest breaks. Your goal should be about 100 total reps.
Rest as needed after part A.
B.) 8min. AMRAP:
8 DB Deadlifts 50/30s
8 DB Floor or Bench Press 50/30s

On the DB Deadlifts, make sure BOTH sides of the DBs touch the ground!
C.) For Time:
50 DB Russian Twists 35/25lb.
*Left + Right = 1 rep

Full Body Aesthetics Day 51 Cycle 11:


**Next week starts the NEW CYCLE!

Double Progression Movements: (RPE: 6)
*See how this works below

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)

Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.

10-12 Banded Decline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*You may also use a cable machine or DB’s here if you like instead.

8-10 Barbell Upright Rows
Rest 90sec. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
8-10 Double DB Hammer Curls
Immediately into;
8-10 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.

10-12 Heavy DB Russian Twists
Rest 60sec. Repeat For 3-4 Total Sets.
*After the last set, immediately grab half the weight and go to failure! It’s a BURNER!


Double DB Hammer Curls:

Double DB Skull Crushers:



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