Workout Of The Day Tuesday Sept 7th 2021


A.) Deadlift Recovery Week
Every 5min. x 4 rounds:
500m/400m Row or 0.7/0.5 Mile Bike or 400m Run
20 Wall Balls (20/14lb.)
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM

Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.
B.) 12min. AMRAP:
30 Russin KB Swings 70/53lb
20 Sit-Ups
10 Toes-To-Bar

This is gunna get TOUGH on the core! Hang in there and try to keep moving! Can anyone get 5+ rounds!?


Every 3min. x 12 Rounds:
12 Cal Row
10 Wall Balls (20/14lbs.)
8 DB Deadlifts (70/50s)
6 Burpees

First few rounds should start out pretty easy, but… Just wait for it 😉

Can you hang for the entire 12 rounds without cutting any reps!?!

Daily D:

As fast as possible with quality reps:
Strict Pull-Ups
DB Hip Thrusts

*So, you do 10 pull-ups, 20 push-ups, 30 hip thrusts…. Then, 9 pull-ups, 18 push-ups, 27 hip thrusts… And so on…

*How to keep track! The push-ups are double the number of pull-ups and the hip thrusts are triple the number of pull-ups 🙂

*For the weight on the hip thrusts, use a weight that you can get all the reps in 1-2 sets. If you can do every single set unbroken it’s too light. If you have to constantly break it’s too heavy. Also, keep form priority on these and pause for 1 sec. on the top of each rep for me.

DB Hip Thrust:

Full Body Aesthetics Day 30 Cycle 11:

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

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
(Back to heavy reps again. Your numbers might look like the example below or you may be trying the same weight again from 2 weeks ago.)

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

Accessory Movements: (RPE: 7-8)

10-12 Weighted Decline Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Immediately after the 3rd set, take the weight off and do 1 more set to failure.
*Definitely use the DBs in your hands like the video to get that true decline feel.

6-8 Supinated Barbell Front Raises
Immediately into;
6-8 Regular Grip Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
*Video shows supinated grip. Then just flip to regular overhand grip.

8-10 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.

8-10 DB Hammer Curls
Rest 90sec. Repeat For 3 Total

“21 Set” Weighted Hanging Raises
– Rest 60sec. Between Sets
– Repeat For 3-4 Total Sets
– Just 5-10lbs. is all you need!



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