Workout of the Day Wed Aug 4th 2021


A.) BIG Push/Pull EMOM

EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

*30sec. of Kipping Pull-Ups
*5 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score.

B.) 15min. AMRAP:
Russian KB Swings (70/53lb.)
Double Unders

Not too sure if this one is finish-able  in 15min. or not, BUT I do think it will be very close! Let’s see :

Booty Crew:

A.) 20min 

Build to the heaviest 12 rep constant tension Hip Thrust

*Constant tension hip thrust means you do not pause at the top or the bottom of the rep, you should do your best to keep the weight moving.  It doesn’t mean you are doing the reps as FAST as possible, keep the reps slow and controlled.

12-15 Weighted Pistols

MAX reps Upright rows into MAX reps OH Press

B.) 40 min AMRAP

15 DB Donkey kicks Right Leg

15 Banded Glute kick backs Right Leg

15 Single leg Hip Thrust Right Leg

Max Reps DB Banded Biceps Curl into

Max Reps Banded OH Triceps Extensions

THEN do left leg before doing the arm section again


Every 4 min x 10 Rounds:
250m Row
20 Heavy Russian KB Swings (70/53lb.)
15 Barbell Push Press (75/55lbs.)
10 Pull-Ups

So… You think you can hang with this one??!!

Let’s see what you got 😉

*If you do start to fade and you can’t hang on, then cut the reps to something like this:

200m Row
15 Heavy Russian KB Swings (70/53lb.)
10 Barbell Push Press (75/55lbs.)
5 Pull-Ups

Daily D:

Every Minute On The Minute Until You Fail….

Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s

Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s

Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s

Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s

Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps

RX+ is 15 burpees each time (which is very doable btw 🙂

Double DB Snatch:

Metcon (No Measure)
Part 2.) “Optional” *Since part 1 may have taken you around 20min…

Pick One:

3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.


For Time:
100 DB Russian Twists 35/20lb.
*Left+Right=1 rep

Full Body Aesthetics Day 52 Cycle 10: REST DAY


Categories: WOD