Workout of the Day Wed July 21st 2021


“Cardio Wednesday!”
35min. to finish…

100 Double Unders
Every time you break, complete a 15/12 Cal Bike or Row or 200m Run

Immediately into;

100 Pull-Ups
Every time you break, complete a 400m Run

Immediately into;

100 Double Unders
Every time you break, complete 15/12 Cal Bike or Row or 200m Run

Immediately into;

100 Barbell Overhead Squats (45/35lb. bar only DON’T DROP THE EMPTY BAR)
Every time you break, complete a 400m Run

Fun challenge for you today!

Here’s a few ADV options:

1.) 150 Double Unders instead of 100, since for many of you, 100 is really easy ๐Ÿ˜‰

2.) 30 Muscle Ups instead of 100 pull-ups. If you happen to do this option on Saturday’s team workout, then stick to pull-ups.

I don’t wanna add any weight to the Overhead Squats today, because afterall… Today is suppose to be less weights. So let’s just hit those lungs today ๐Ÿ™‚

Let’s see who can finish this one!

Booty Crew:

A.) 20 min

Build to the Heaviest 8 rep 3 sec pause Hip Thrust

12-15 DB Bulgarian Deadlifts

Max reps Single DB Banded Biceps Curl into

Max reps Single DB Banded OH Triceps Extension

B.) 20 Min

12-15 Double Elevated DB Split Squats

12-15 Single Leg KB RDL

Max reps Pull Ups into

Max reps Push Ups

C.) 20 min AMRAP:

100 Jump Rope

50 Reverse Sit Ups

20 No Push Up Burpees

50 Mermaids (25 each side)

20 Reverse Burpees


“Big Chipper”

For Time:
100 Wall Balls (20/14lb.)
90 Sit-Ups
800m Run
70 Barbell Push Press (75/55lbs.)
60 Cal Row
50 Push-Ups
400m Run
30 Pull-Ups
20 Box Jumps (24/20″)
10 Wall Walks

Daily D:

A.) 4 Sets:
Max Effort DB Partial Cleavage Cutters
Rest 1min.
Max Effort Pull-Ups
Rest 1min.

Ideally the weight that you’re using here gets you between 15-20 reps on the cleavage cutters. I would say most people would be using between 45-60lbs. for men and 25-35 for women.

DB Partial Cleavage Cutters:

B.) 7min. to finish…

100 Double DB Swings

Ideally men would use 35s which would be 70lbs total. Women would use 20-25s. That’s between 40-50lbs. for women. If you do not finish in the 7min. window, it’s fine! I just put the time cap there to keep you from putting the DBs down. I really want you to try and hang onto them for as long as possible. If you can rest as minimal as possible, you will get A LOT out of this.
Metconย (Time)
Accumulate a 4min. Hollow Hold

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. Hopefully you’re a little better today than 2 weeks ago ๐Ÿ˜‰

Hollow Hold:

Full Body Aesthetics Day 38 Cycle 10: REST DAY


Categories: WOD