Workout of the Day Wed March 9th 2022


A.) Every 3min. x 5 Rounds:
6-8 Barbell Bench Press
6 Deadlifts

*Use 30% LESS weight on the deadlift than the heaviest set you did over the past 7 weeks.

*Go as Heavy as Possible on the Bench Press πŸ™‚

B.) 5 Rounds For Time:
5 Front Squats***
10 Toes-To-Bar
15/12 Row or 12/10 Bike or 200m Run

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/135

ADV Numbers:
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155

I would definitely like everyone to be ascending in weight on this, so pick a weight scheme that works for you if you don’t see it here! Should be done between 10-15min. Ideally the 15min. would best! That would mean that you picked challenging enough weights πŸ™‚

Booty Crew:

A.) 20 min:

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

B.) 4 sets:

10-15e Bulgarian Split Squats
10-15e Weighted Pistols
10-15 DB or Barbell RDLs
Max reps Banded Lat Pull Downs
Max reps Lateral Raise


Who doesn’t LOVE a long EMOM!?
36min. EMOM: (6 Rounds)
Min. 1) Plank the entire minute
Min. 2) 15/12 Calorie Row
Min. 3) 1 Round of “Cindy”
Min. 4) 60 Double Under’s
Min. 5) Max DB Russian Twist (30/20lb.)
Min. 6) Rest

*Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If you can not hang with that, you can do 3,6,9

Daily D:

3min. AMRAP:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches

Advanced athletes can shoot for 30 push-ups each round if 20 is too easy. I recommend switching sides every 5 reps on those.

Alternating Push-Ups:

Rest as needed after part A.
“Abs on Abs”

Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar

*Any remaining timeΒ  left is rest! This gets a lot harder than it seems πŸ™‚
*Advanced can add 1 or 2 more rounds if you like!

Full Body Aesthetic Week 5 Day 31:


Categories: WOD