Workout of the Day Wednesday Aug 11th 2021


A. From (0-24min.)
3 Total Sets:
*Have people team up and all start on a different movements, it’s more fun in teams!
10 Deadlifts (@50-60% of 1RM)

30/20 Cal Row or 22/18 Cal Bike or 200m Run

10 Bench Press (@50-60% of 1RM)

100 Double Unders

BIG EMOM piece. The only rest, is the time left over in each section for finishing a little early. If you want to up the percentages a little, you may, but these numbers should be good.
B. At the 28min. Mark…. (28-35min.)
7min. AMRAP:
30 American KB Swings (53/35lb.)
20 Push-Ups
10 Pull-Ups

Booty Crew:

A.) 20min 

Build to the heaviest 8 rep 3-sec pause Hip Thrust

25-35 Big DB Glute Bridges w/ banded abduction at the top

MAX Reps Pull Ups into Max reps Barbell Biceps Curls

B.) 40 min AMRAP

15 Banded Glute Kick Backs Right leg only

15 Bulgarian Split Squats RIght leg only

15 Single leg Hip Thrust Right Leg only

Max Reps Weighted Bench Dips

Max Reps Lateral Raises

THEN do left leg & the arm section again


5 Rounds:

40sec. of Bike
20sec. of Rest

40sec. of Wall Balls (20/14lb.)
20sec. of Rest

40sec. of Sumo Deadlift High-Pulls (75/55lb.)
20sec. of Rest

40sec. of Box Jumps (20″)
20sec. of Rest

40sec. of Push Press (75/55lb.)
20sec. of Rest

40sec. of Single DB Bicep Curls
20sec. of Rest

40sec. of Seated Knee Tucks
20sec. of Rest

Every 40 seconds you switch stations! After 5 total rounds, you will reach the finish point at 35min!

Seated Knee Tucks:

Single DB Bicep Curls:


Daily D:

“Decline Chest + Back Hypertrophy Piece”

4 Sets:
60sec. of Max Feet Elevated Push-Ups
60sec. of Max Standing DB Bent Over Rows
60sec. of Rest

Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
3 DB Power Cleans 50/35s
6 Air Squats
9 Sit-Ups

Rest 60sec. Repeat For 4 Total Rounds.

Start where you left off for each proceeding round. Then you will have 1 total score at the end 🙂

Full Body Aesthetics Day 3 Cycle 11: REST DAY

Categories: WOD