Workout of the Day Wednesday Oct 6th 2021


A.) 4 Supersets:

6-8 Barbell Bench Press
Immediately into;
8-10 Barbell Rows

*Rest 2min. between sets
*Repeat For 3 Total Working Sets.

Barbell Rows:

B.) 3 min on 1 min off for 5 Rounds:
3min. AMRAP:
10 Alternating DB Snatches (50/35lb.)
10 Push-Ups

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above
Round 2: 10 Burpees + 30 Double Unders
Round 3: As written above
Round 4: 10 Burpees + 30 Double Unders
Round 5: As written above

ADV Men is 70lb. DB for 8 Reps
ADV Women is 50lb. DB for 8 Reps

*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast πŸ˜‰

Booty Crew:

A.) 20minΒ 

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!

12-15each leg Reverse Lunges

Max Bent over Rows alternating wide + narrow

B.) 40 min AMRAP

15e Bulgarian Split Squats

15e Banded Kick Backs

Max banded fire hydrants alternating every 5 reps

Max Reps Push Ups into max DB Flies


1min. AMRAP:
Row (Goals: 15-25cals)

1min. AMRAP:
Box Step Ups with (1) 45/30lb. DB
*Hold anyway you like

1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)

1min. AMRAP:
Barbell Hip Thrusts (Weight: 95/65lb.//Goals: 20+ reps)

1min. AMRAP:
DB Floor Press (Goals: 15+ reps)

1min. AMRAP:
Tricep Dips or Banded Push-Downs
(Goals: 15+ reps)

*Rest 30sec. After Every 1min. AMRAP.

*Repeat Entire Cycle For 4 Total Rounds
Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some bodybuilding + conditioning today πŸ™‚

Choose any weights that feel like you can get in the “goal” rep ranges.

Daily D:

A.) “Shoulder BURNER”

DB Strict Press to failure
Immediately into;
DB Push Press to failure
Immediately into;
DB Push Jerk to failure

Rest 2min. Repeat For 3 Total Working Sets.

*Shoot for a weight that you can get between 10-12 reps on the strict press. Then you should get another 5-6 reps on the push press. Then another 3-5 reps on the push jerks. Those are just guesstimatesm but you get the idea.

B.) “Abs + Cardio”

7min. AMRAP:
30 Double Unders
7 Toes-To-Bar

C.) “Upper Finisher”

5min. of Single Arm DB Upright Rows

*Switch sides every 5-7 reps. DO NOT ever put the DB down. Keep it going the entire time.
*Personally, I use 35lbs and it’s perfect for me. So I would say stay on the lighter side.

Full Body Aesthetics Day 3 Cycle 12:

Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
20-25 High Band Fly’s on each side.
Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets.
*Should feel like failure each time.

10-12 DB Incline Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.

15-20 Banded Face-pulls.
Rest 60sec. Repeat For 4 Total Sets.
*Should feel like failure each time.
*Shoulder strength piece on Thursday, so keeping this low on resistance.

Biceps/Triceps Superset:
12-15 Banded Single DB Curls
Immediately into;
12-15 Banded Single DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.

4 Sets of Weighted Hanging Raises to Failure. Rest 60sec. Between Sets. Go heavy on the DB today. 20+lbs.

Important Notes πŸ“
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