Workout of the Day Wed Dec 1st 20201







Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the  harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this:

– The time caps double each time (2, 4, and 8min. Time Caps)
– The Snatches and Toes-To-Bar go up by 10 each round
– The Wall Balls goes up by 15 each round

GodSpeed Ya’ll

200m Run
10 Barbell Muscle Snatches (75/55lbs.)
200m Run
10 Toes-To-Bar
200m Run
15 Wall Balls (20/14lbs.)
400m Run
20 Barbell Muscle Snatches (75/55lbs.)
400m Run
20 Toes-To-Bar
400m Run
30 Wall Balls (20/14lbs.)
800m Run
30 Barbell Muscle Snatches (75/55lbs.)
800m Run
30 Toes-To-Bar
800m Run
45 Wall Balls (20/14lbs.)
Score is rounds finished in the time cap. The max score is  9.
*I still would love for everyone to workout for at least 34 min so if you get knocked out early just cut some reps and running  down.

Booty Crew:

A.) 20min 

I want to do a pyramid type of day today for max weight like this:

20-15-10-5-10-15-20 (It’s 7 sets so we gotta move pretty quick to finish them all)

*After each set complete a max set of banded abduction of your choice:

Seated on a bench or the ground, fire hydrants, in the top of a hip thrust, in a bridge, or lateral walks. Just make sure you are working both legs at the same time.

*After the abduction if you want to do a set of abs of your choice while you give your legs a rest you can, just make sure you get all your sets done in the time cap.

B.) 30 min AMRAP

Do all on one leg first before repeating on the other leg

10 1 Bulgarian Deadlift + 1 Bulgarian Split Squat

15 Donkey Kicks + 15 Pulses

Max reps single leg hip thrust

After both legs

Max Reps Barbell Push Press into Max reps Banded PVC Pi Triceps Push Down

C.) 10 min MAX REPS

Accumulate as many reps as possible of:

Barbell Reverse Lunges

*Choose a challenging weight and really push yourself, it should be a tough finisher!


We haven’t done a legit classic “HERO” workout in a very long. Sometimes I take pieces of them and intertwine them with other stuff, but… Just a straight up classic has been a while. AND, this is one of my all time favorites!

The true version of this workout is with 135/95lbs, so if you would like to try that, then go for it. I wanted everyone to try and get done in 35min. so I lightened it a little.

Enjoy and make sure to do ALL your reps! Hero workouts are in the memory of fallen soldiers. So those numbers have special meaning 🙂


35min. to try and finish….

7 Rounds:
400m Run or 25/18 Cal Bike
29 Back Squats 95/65lbs.

Daily D:

“Decline Chest + Back Hypertrophy Piece”

4 Sets:
60sec. of Max Feet Elevated Push-Ups
60sec. of Max Standing DB Bent Over Rows
60sec. of Rest

3min. AMRAP:
3 DB Power Cleans 50/35s
6 Air Squats
9 Sit-UpsRest 60sec. Repeat For 4 Total Rounds.

Start where you left off for each proceeding round. Then you will have 1 total score at the end 🙂

DB Power Clean Demo:

Full Body Aesthetics Bridge Cycle Week 1:

Currently on week 1 of a 2 week “Bridge Cycle.”

After this week, we will have a deload week, then start the NEW CYCLE (Nov. 1st).


Conventional Deadlift

Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM

*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

P.S. *DO NOT MAX OUT TODAY! Since most of you already know your 1 rep max on this lift, it’s not needed. Save that for a few weeks from now 🙂

Accessory Movements (RPE: 7-8)
Chest/Back Superset:
10-12 Partial DB Cleavage Cutters
Immediately into;
10-12 Regular Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.Shoulders:
15-20 Bent Over DB Shrugs.
Immediately into;
20-25 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.Tricep/Bicep Superset:
10-12 Bilateral Tricep Extensions
Immediately into;
10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.Abs:
10-15 Heavy DB weighted Sit-Ups. Rest 60sec. Repeat For 4 Total Sets.
—————————————Bent Over DB  Shrugs: DB Curls: Tricep Extension: pull aparts: DB Cleavage Cutters:
How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

Categories: WOD