Workout of the Day Wed Oct 13th 2021


A.) 4 Supersets:

10-12 Incline Barbell or DB Bench Press
10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

After the DB Incline Bench, the Seal Row looks like this:
*Shoot for a little heavier than 2 weeks ago

B.) 3 min on 1 min off for 5 Rounds:
10 Alt DB Snatches (35/50)
10 Box Jumps
Round 1: As written above
Round 2: 10 Burpee + 30 Handstand Shoulder Taps
Round 3: As written above
Round 4: 10 Burpee + 30 Handstand Shoulder Taps
Round 5: As written above
*Scale the shoulder taps to feet on the box
Optional Accessory Work
3-4 Sets of Weighted Hanging Knee Raises
– 10-12 reps per set
– Rest 60 seconds between sets

Movement demo:

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! If you girls sand bag again this week I will disown you!

10-12 Alternating Box Step Ups

Max reps Banded DB Triceps Extensions into Max reps weighted bench Dips

B.) 40 min AMRAP

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

15e Curtsy Lunges

15e Side Lying Plate Abductions

15e Banded Kick Backs

After both legs

Max Upright Rows into Max reps Arnold Press


You have 5min. to get the prescribed work done at each station. After you go through all 5 stations, you will go through 1 more time with a little less reps and a 3min. window. Think you can finish each section!? This is going to be a tough one on some sections!
Metcon (AMRAP – Rounds)
Accumulate a 3min. Plank
*Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break

100 Barbell Overhead Squats (45/35lb.)

200 Double Unders

60 DB Bench Press

60 Cal Row

Same thing with 3min. time windows…

Accumulate a 2min. Plank

60 Barbell Overhead Squats (45/35lb.)

120 Double Unders

35 DB Bench Press

35 Cal Row

The numbers above are going to be the hardest numbers to hit, but very doable for many of you.

For scaling things back, I recommend working hard for 4min. on the first section and giving yourself that 1min rest before the next section. Then, whatever you got on the top half, you do 60% of that for the bottom half.

Have fun on this one!

P.S. I recommend 45lb DBs for men on the bench press and 25lbs. for women. However, if you’re strong in your chest, you can prob bump that up a little.

*Score is how many of the 10 sections you finished as written

Daily D:

3 Working Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
Immediately into;
1min. Plank on your hands
Rest 90sec. Between Sets

*Keep good quality reps on the presses

Standing Arnold Press Demo:

Part 2.)
3min. AMRAP:
20 Alt. DB Snatches 45/30lb.
10 Burpees
Max Pull-Ups in remaining time

Rest 1min. Repeat For 3 Total Rounds.

Advanced: 50-60lb snatches for men or 45-50lbs. for women

Full Body Aesthetics Day 10 Cycle 12:

Set 1) 3 reps @ 70% of 1RM
Set 2) 3 reps @ 80% of 1RM
Set 3) MAX unbroken reps @ 90% of 1RM (Goal: More than 3)

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
12-15 Partial DB Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.

6-8 Weighted Chin-Ups (underhand grip). Try and go heavy but keep perfect form. Lock the elbows out at the bottom and get your chin over the bar on every rep.
Rest 2min. Repeat For 4 Total Sets.

12-15 “L” Sit DB Press
Rest 90sec. Between Sets. Repeat For 3 Total Sets.

Biceps/Triceps Superset:
100 Banded External Bicep Curls
Immediately into;
100 Overhead Banded Tricep Extensions w/ Pipe or a cable machine if you have access
*Keep the tension strong enough to where you can get 20-25 on the first set. Take a quick 10-15 rest and chip away at 8-10 reps.
*Banded External Bicep Curls:
*Overhead Banded Tricep Extensions:

6min. of straight banded Wood Chops!
90sec. on just the right side
Immediately into;
90sec. on just the left side

Important Notes 📝
Make sure you log your deadlift numbers!

The first day of this cycle starts on July 26th. EVERYONE should start there. DO NOT start on any other day.

RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD