Workout of the Day Wed Sept 15th 2021



A.) Superset all 3 movements together:
6-8 Barbell Bench Press
8-10 DB Bent Over Rows
8-10 Banded Straight Arm Lat Pull-Downs

Rest 2min. Repeat For 3 Total Working Sets.

DB Bent Over Rows:

Banded Straight Arm Lat Pull-Downs:

B.) 6 Rounds For Time:
6 Deadlifts (225/155lbs.)
6 Wall Balls (20/14lb.)
6 Box Jumps (24/20″)

Immediately into;

5 Rounds For Time:
5 Deadlifts (225/155lbs.)
5 Wall Balls (20/14lb.)
5 Box Jumps (24/20″)

Immediately into;

4 Rounds For Time:
4 Deadlifts (225/155lbs.)
4 Wall Balls (20/14lb.)
4 Box Jumps (24/20″)

Booty Crew:

A.) 20min 

Build to the heaviest Hip Thrust of your choice: 5 rep, 8 rep, 12 rep, or pick a nice big weight and see how many you can do at that weight.

12-15 Barbell or DB Step Downs

Max Push Ups into Max Banded Push Downs

B.) 40 min AMRAP

15 Banded Glute Kick Backs Right Leg

15 Deficit Reverse Lunges Right Leg

15 Single leg DB Bulgarian Deadlifts Right Leg

THEN do left leg and finally this arm section:

Max Reps Banded Lat Pull Downs into Max Reps Barbell Biceps Curls


15min. to finish…
DB Push Press 50/35s
*30 Double Unders After Each Set

4min. rest

15 min to finish…
4 Rounds
500m Row or 400m Run
20 DB Bench 45/20s+

Cash out: (Pick 1)
1.) 50 Banded Pull Aparts
2.) 50 Weighted Dips
3.) 50 DB Russian Twists 45/30lb.
*If you have time, do all 3!

Important Notes 📝
Section 1 goes like this …

10 Pull-Ups
10 Burpees
10 DB Push Press
30 Double Unders


9 Pull-Ups
9 Burpees
9 DB Push Press
30 Double Unders

and so on…

Section 2: If you want to switch things up here on the bench, you can do cleavage cutters instead like this:

Daily D:

8-10 DB Bulgarian Split Squats
Immediately into;
Max Effort Set of DB Hip Thrust

Rest 2min. Repeat For 3 Total Working Sets.

*Choose a weight on Hip Thrusts that get you to fail around 20-30 reps.

DB Hip Thrust:

Bulgarian Split Squats:–8

Rest as needed between sections
Metcon (Time)
For Time:
DB Thrusters

*To clarify, you are doing 1 DB Thruster, then 10 burpees… Then 2 Thrusters, then 9 burpees… Then 3 Thrusters, then 8 burpees… Until you get to 10 Thrusters and 1 burpee.

Full Body Aesthetics Day 38 Cycle 11: REST DAY


Categories: WOD