Workout of the Day Wed Aug 25th 2021

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


A.) 3-4 Sets:
8-10 Reverse Grip Barbell Bench
Immediately into;
8-10 DB Bent Over Rows (ea. arm)

Rest 90sec. Between Sets.

B.) 4 Rounds: (16min. Total)
40sec. of Max Hang Power Cleans (95/65)
20sec. Rest
40sec. of Double Unders
20sec. Rest
40sec. of Toes-To-Bar
20sec. Rest
40sec. of Max Push-Ups
20sec. Rest

Adv weight 115/75

*Go as hard as you can on each 40sec. station. The 20sec. rest will feel like a lot at first, but then will start to catch up after about 1-2 rounds. Keep trying to hang onto the original reps you got on round 1! That’s your goal. Max total reps is your score.

Reverse Grip Bench Press (3 x 10 )
Single Arm DB Bent Over Row (3 x 10 )

Booty Crew:

A.) 20min 

Build to the heaviest 8 rep 3-pulse Hip Thrust

12-15 Bulgarian Deadlifts

MAX reps Shoulder Press into MAX Upright Rows

B.) 40 min AMRAP

15 Banded Glute Kick Backs Right leg only

12 Bulgarian Split Squats Right leg only

10 Box Step Ups

Max Reps DB Bench Press

Max Reps Weighted Bench Dips

THEN do left leg & the arm section again


Now this is going to be a tough one today! To finish fast, you’re going to have to do more unbroken reps than you have before. Or… You may have a strategy for yourself that you know you can stick with… Either way, you’re going to have to really want it if you wanna finish today 🙂
Metcon (Time)
35min. to finish…

100 DB Bench Press (45/25s)
Every time you break, complete a 400m Run

Immediately into;

100 Pull-Ups
Every time you break, complete a 15/12 Cal Assault Bike

Immediately into;

100 Body Weight Dips
Every time you break, complete a 400m Run

Immediately into;

100 Weighted DB Sit-Ups (35/20lbs.)
Every time you break, complete a 15/12 Cal Assault Bike

It’s pretty obvious when you break on the bench, pull-ups, and dips… For the Sit-Ups, as soon as you stop moving, we are going to consider that a break. I also want you to hold the DB across your chest like this:

ADV option: You can add some weigh to the bodyweight dips like this:

Daily D:

20min. to try and finish…
Double DB Hang Cleans
Alternating DB Reverse Lunges
DB Russian Twists

Been putting together a little bit more of a breathing kind of week for ya to switch things up! This is a super fun one!

On the DB reverse lunges, it’s left + right = 2 reps!

On the DB Russian Twists, it’s left + right = 1 rep!

Men – 45lbs.
Women – 30lbs.

Double DB Hang Clean Demo:

DB Russian Twist Demo:

Accessory Work
Metcon (AMRAP – Reps)
Optional Accessory Work:
5min. of Max Effort Tricep Dips
*Weighted or just bodyweight


Full Body Aesthetics Day 17 Cycle 12: REST DAY

Categories: WOD