Workout of the Day Wednesday June 30th 2021

Sign up to compete! You get 15-20 mini-WODs and 35 min to finish as many of them as you and your partner can! The catch? WE PICK YOUR PARTNER! You find out the morning of the event and have 20 minutes to strategize with your partner your WOD order before you hand your sheet to the judge. Once your time starts you canโ€™t make any changes. Itโ€™s a strategy game! Play to your strengths and pray your partner can pick up where you fall short. $30 to play and the winning team wins the pot! Sign up on Glofox!

M-W 5pm classes start this week!


“Cardio Wednesday!”

Finish The Following Rep Scheme For Time:


Burpee Box Jump
Wall Balls (20/14lb.)
Hang Power Cleans (95/65)
Front Rack Lunges (95/65)

Time CAP: 35min.

Not sure if anyone will actually finish this one, but just incase you do, put your time on the board!

Left + Right on lunges = 2 reps

*You may switch the order around if you like.

Booty Crew:

A.) 20 min Build to the heaviest 10 rep Hip Thrust Possible

After each set complete:

8e Heavy Step Ups

15 Upright Rows + 15 OH Press

B.) 20 min:

12-15e Bulgarian Split Squats

12-15e Weighted Pistols

Max Set Pull Ups (12-20 reps)

C.) 4x :45/15

Banded Skaters

Push Ups

Weighted A-Squats

KB Swings


Row 100/80 Calories
*EMOM complete 7 Wall Balls (20/14lb.)
*Start With Wall Balls

Bike 100/70 Calories
*EMOM complete 7 Barbell Thrusters 45/35lb.
*Start With Barbell Thrusters

100 Overhead Lunges with a 45/35lb. Plate (L+R= 2 reps)
*EMOM complete 20 Double Unders
*Start With Double Unders

So this is gunna be a tough one today ๐Ÿ™‚ GOTTA MOVE to get some descent rest. I do not suggest sprinting anything, but rather, just keep a good repeatable pace. Have fun!

Daily D:

You owe me a 10min. TOTAL PLANK HOLD.

The clock starts with you performing;

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

IMMEDIATELY into your 10min. Plank Hold

EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.

Time Cap: 30min.
Weight: 45/30s

This is a SUPER FUN challenge and hell of a workout!

Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions ๐Ÿ™‚

*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.

Double DB Snatch:

Full Body Aesthetics Day 17 Cycle 10: REST DAY


Categories: WOD