Workout of the Day Wed March 16th 2022


Deadlift (5-3-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.

18min. to get as far as possible….

5 Rounds:
5 Toes-To-Bar
5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:
6 Toes-To-Bar
6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:
7 Toes-To-Bar
7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:
8 Toes-To-Bar
8 Back Squats 135/95lbs.

After that max effort Deadlift, I wanted something fun with low reps to keep you moving… I also wanted something that complimented our posterior chain and core so each section has a slightly harder squat variation. It’s not really meant to be finished, so don’t worry about that last round of 8s. Just get as far as you can and try to keep a steady pace straight through today.

If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂

Booty Crew:

A.) 20 min:

Find the heaviest 15 rep Hip Thrust (3 sec pause at the top)
Superset with max reps Banded Abductions or Fire Hydrants

B.) 40 min to finish:

5 Rounds of:
10 Hanging Knee Raises
10 Deficit KB Squat

Immediately into;

6 Rounds of:
8 Oblique Hanging Knee Raises (4 each)
6 Heavy Reverse Lunges (3 each)

Immediately into;

7 Rounds of:
7 DB Weighted Sit Ups
7 Barbell RDL (do a pulse at the bottom of each rep)

Immediately into;

8 Rounds of:
8 GHD sit Ups or GHD Leg Lifts
8 Heavy Curtsy Lunges (HEAVY)


5 Rounds:
10/7 Cal Bike
10/7 Cal Row
30 Double Unders

This is a fun heart pounder to help you get started! Do 50 Double unders if you feel as though you may finish fast.
From (12-27min.)
For Time:
Devil Press (45/30s)
*200m Run after each set

Kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂
From (30-36min.)
Max Weighted Hanging Knee Raises
*I recommend using a 10-15lb. dumbbell

“Can you get 60 or more reps??”

Weighted Knee Raises:

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:

“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 Week 6 Day 38:


Categories: WOD