Workout of the Day Wed Nov. 3rd 2021


A.) BIG Push/Pull EMOM

EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

*30sec. of Kipping Pull-Ups
*5 Muscle Ups
*2 Rope Climbs
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. Push jerk are off the ground.

B.) 15min. AMRAP:
Wall Balls (20/14lb.)
Double Unders

Not too sure if this one is finish-able  in 15min. or not, BUT I do think it will be very close for some of you! Let’s see 🙂

Booty Crew:

A.) 20min 

Build to the heaviest Hip Thrust you can do for 20 reps (with a 3 second pause at the top) as close to unbroken as possible. This is gonna get GNARLY! You should be increasing in weight each week on these. Most of you did a blue plate last week so you need to increase this week.

50e Skaters (yep 100 total)

Max reps Pull Ups into max reps Barbell Biceps Curls

B.) 40 min AMRAP

Do all on one leg first before repeating on the other leg

15 Bulgarian Split Squats

15+ 10 Pulses Banded Kick Backs

Max side lying plate abductions

After both legs

Max Reps Barbell or DB Bench Press into max reps weighted bench dips


Pyramid Helen “butts and guts edition”

For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Toes-To-Bar
800m Run
42 DB Deadlifts 70/50s
24 Toes-To-Bar
400m Run
21 DB Deadlifts 70/50s
12 Toes-To-Bar
200m Run

* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.

Lot of fun stuff today 🙂
Accessory Work
Some extra BONUS ab work if you’re feeling up to it 🙂

3 Sets:
7 Landmine Sit-Ups (right arm)
7 Landmine Sit-Ups (left arm)
7 Landmine Sit-Ups (both arms)
*Rest 60sec. after each set and build in weight. All you need is just 5-10lbs. to make it a lot harder.


Daily D:

“Power Core”

1min. Plank on your hands
Immediately into;
20 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
15 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
10 DB Power Cleans
Immediately into;
1min. Plank on your hands
Immediately into;
5 DB Power Cleans

Weight Suggestions: 2 dumbbells at 50lbs. for men and 30s for women. TRY HARD to get them all unbroken, but if you must break, keep the break short. Advanced athletes can use 70s for men and 45s for ladies.

DB Power Cleans:

Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
10 DB Dips off a bench or box
8 Single DB RDL on EACH leg
8 Toes-To-Bar

Suggested weight range: 45-60lb for men and 25-35lb for ladies

Because of the flow of this piece, it isn’t meant to be an “all out” kind of conditioning piece. Just try to move as fast as you can with quality movement. I can tell you that it is a lot more fun and challenging than it reads on paper. This whole day is actually 🙂 Enjoy!

Movement Demos:

DB Dips off a bench or box:

Single DB RDL:

Full Body Aesthetics Day 3 Volume Cycle:

Volume Lift (RPE: 8-9)
Incline Seal Rows  (5 x 10)
5 Sets of 10 Reps at 60% of 1RM

*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
*This one is hard to know the 60% of 1RM, but as you warm up, you will know what to use. I recommend using straps to take the grip endurance out of it and focus on you lats.

Example video with straps and tempo:

Accessory Movements (RPE: 7-8)
6-8 Barbell Hip Thrust.
Rest 90sec. Repeat For 4 Total Sets.
*Going heavy today on here.

12-15 Banded Incline Fly’s
Rest 60sec. Repeat For 4 Total Sets

12-15 Bent Over DB Shrugs
Rest 60sec. Repeat For 3 Total Sets

Bicep/Tricep Superset:
12-15 Single DB Banded Curls
Immediately into;
12-15 Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.

10-15 Heavy DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets.
*I am using a 70lb in the video

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

Categories: WOD