Workout of the Day Wed June 16th 2021



Work in groups of 3 or more and share DBs, Barbells and Cardio equipment! Everyone can start at a different station and rotate through just take time before the workout to practice where you are rotating to.

5 Rounds:

40sec. of Assault Bike or Row
20sec. of Rest

40sec. of Deadlifts (135/95)
20sec. of Rest

40sec. of Double Unders
20sec. of Rest

40sec. of Pull-Ups
20sec. of Rest

40sec. of DB Bench Press (50/25s)
20sec. of Rest

40sec. of Weighted Sit-Ups (50/35lb.)
20sec. of Rest

Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 5 rounds. This is 30 total minutes.

I want the Weighted Sit-Ups to look just like this:

Booty Crew:

A.) AMRAP 20min:

5-15 Heavy Hip Thrusts

12 Barbell Sumo Deadlifts

12-15 DB Chest Flys

*Today might be a good day to do dead stop reps where each rep comes to a full rest on the floor. I also like the idea of a long pause at the end of the set or max pulses. You pick what fires you up most!

B.) AMRAP 20 min:

12-15 Double Deficit Split Squats

30e Banded Fire Hydrants

12-15 DB Skull Crushers

C.) AMRAP 20 min:

50 Waking Linges

40 Barbell Push Press

30 Weighted Pistols to the Bench

20 Push Ups

10 Pull Ups

*If you finish start again!


4 Rounds:
Row 500m
Max Alt. DB Snatches 45/30s
Max Double Unders
Max DB Thrusters 45/30s
Max Sit-Ups (optional: with a 45/30lb. DB)

(Rest 2min.)

Each round is 9min. Restart the clock each time. 36min. total.

The weighted sit-up option looks like this:

Daily D:

Part 1.) “Shoulder BURNER”

DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure

Rest 2min. Repeat For 3 Total Working Sets.

*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimatesm but you get the idea.

Part 2.) “Abs + Cardio”

7min. AMRAP:
30 Double Unders
7 Toes-To-Bar

Part 3.) “Upper Finisher”

5min. of Single Arm DB Upright Rows
*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.

Full Body Aesthetics Day 3 Cycle 10: REST DAY

Categories: WOD