Workout of the Day Wednesday May 5th 2021

Strength & Conditioning:

“Cardio Wednesday!”

For Time:
400m run
120 Double-unders
400m run
100 Air Squats
400m run
80 Abmat Sit-Ups
400m run
60 Alt. DB Snatches 45/30lb
400m run
40 Toes-To-Bar
400m run
20 Handstand Push-Ups
400m run

Time Cap: 35min.

With the flow of the new program, I think it’s best to move Cardio Day to Wednesday for a few weeks. It’s going to give our legs some much needed rest between lunges on Monday and front squats on Thursday.

If you ever have questions about your routine or mixing programs together, be sure to join the Facebook Community here:

We go in and answer questions daily!

Booty Crew:

A.) 20 min AMRAP:

10 Heavy Deficit Hip Thrusts

8e Heavy Pistol to Bench

15 Single DB Banded Biceps Curl

B.) 20 min AMRAP:

12-15e Split Squats

12-15e B-Stance Barbell Deadlifts

15 Single DB Banded Overhead Triceps Extension

C.) 20 min: Burnout!

20e Skaters

20e Curtsy Lunges

20e Side lying Plate Abductions


5 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row
30 Double Unders

Devil Press 45/30s
*200m Run after each set

Max Weighted Hanging Knee Raises
*I recommend using a 10-15lb. dumbbell

The first section is just a fun heart pounder to help you get started. Do 50 Double unders if you feel as though you may finish fast.

Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂

Part 3… “Can you get 60 or more reps??”

Daily D:

20min. to try and finish…
Double DB Hang Cleans
Alternating DB Reverse Lunges
DB Russian Twists

Been putting together a little bit more of a breathing kind of week for ya to switch things up! This is a super fun one!

On the DB reverse lunges, it’s left + right = 2 reps!

On the DB Russian Twists, it’s left + right = 1 rep!

Men – 45lbs.
Women – 30lbs.

Double DB Hang Clean Demo:

DB Russian Twist Demo:

Accessory Work
Metcon (AMRAP – Reps)
Optional Accessory Work:
5min. of Max Effort Tricep Dips
*Weighted or just bodyweight


Full Body Aesthetics Day 17 Cycle 9 Rest Day

Categories: WOD