Workout of the Day Wed Jan 18th 2022


A.) Deadlift / Plank Superset

8 Reps Deadlift
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.

*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by aNEW cycle the following week!

B.) 5 min on 1 min off For 3 Rounds

“Fight Gone Bad” style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!

1min. of Toes-To-Bar
1min. of Alt. Barbell Lunges (95/65)
1min. of Box Jumps 20″
1min. of Cals on the Rower or Bike or 200m Run
1min. of American KB Swings 53/35lb.
1min. of REST

This will be over before you know it, so make sure you’re moving as fast as you can!


*standing hamstring pulses 10-15 pulses 3x

*Frog stretch 30sec 3x

*Open Books 10/side 3x

Booty Crew:

A.) 20 min to find the Heaviest weight

7 Hip Thrusts+ 7 Kas Glute Brides+ 7 Pulses+Max Hold at the Top
Superset with Abs of your choice

B.) Landmine Complex 8 reps each +Pulse at the bottom
Complete each movement on the same leg before switching legs.
Suitcase RDL
Lateral RDL

10-12 Pull Ups
10e Wide + Narrow Bent Over Rows

C.) 10 min ABs (if there is still time on class)

Categories: WOD