Workout of the Day Wed Aug 18th 2021

Get ready for one of the best day’s of the Summer! Friends and family welcome!


A.) 4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.*Make your first round more of a warm up weight.
*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.
*For scoring, just add your bench weight in here.

B.) 6 Rounds For Time:
10 Toes-To-Bar
15/12 Cal Row or 12/10 Cal Bike or 300m Run
20 American KB Swings  (53/35lb.)

C.) Extra Credit:
100 Banded Pull-Aparts

Booty Crew:

A.) 20min 

Build to the heaviest 8 rep 3-pulse Hip Thrust

12-15 Bulgarian Split Squats

MAX reps Shoulder Press into MAX Upright Rows

B.) 40 min AMRAP

50 Big DB Banded Hip Thrusts w/ abductions at the top

20e leg Deficit Single Leg RDL

30 Biceps Curl to Arnold Press


2 Rounds:

4 min. rowing for max cals Tabata
:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:
8 Back squats 95/65
8 Back Rack Lunges 95/65

1 min. rest

4 min. biking for max cals Tabata
:20 hard/:10 rest x (8 Rounds)

1 min. rest

4 min. AMRAP:
10 Wall Balls (20/14lb.)
10 Push Press (75/55lb.)

1 min. rest

On round 2 of the cardio use this interval:
:40 hard/:20 rest x (4 Rounds)This is a 40min. long piece today, so get ready for some serious sweating 😉

Daily D:

20min. EMOM:
Min. 1) 1min. Plank
Min. 2) 15 Toes-To-Bar
Min. 3) Max Alt. DB Lunges 50/35lb.
Min. 4) Rest

Advanced: Add 1-2 more rounds

This is a lot harder than it seems. Those ttb after the plank get TOUGH!

Full Body Aesthetics Day 10 Cycle 11: REST DAY


Categories: WOD