Workout of the Mon Nov 22nd 2021




A.) Superset the 2 movements below
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 2)
I cut the reps down to 2 (they’ve been 3 the past 2 weeks) so that you can focus on heavy reps today. Go as heavy as possible without any failed reps.
– Rest 2-3min. between sets-
B.) 4 Rounds For Max Reps:
1min. of Bike or Row Calories or Double Unders
1min. of Barbell Lunges (front of back rack)
1min. of Toes-To-Bar
1min. of Rest

Try to rack up as many reps as possible at each station. Some goal numbers:

Men’s RX Weight: 95lbs.
Men’s Advanced Weight: 115lbs.
Women’s RX Weight: 65lbs.
Women’s Advanced Weight: 75lbs.

Optional Bonus Work:
– Weighted Planks
– 1min. Hold x 1min. Rest
– 3-4 Sets

Booty Crew:

A.) 4x

2 min Max Reps 3 pulse Hip Thrusts (choose pulses at the bottom or pulses at the top, whichever you like best)

*you should only be able to do about 10 reps your first set then less and less reps as the 2 min go by

2 min Reverse Lunges (PLEASE GO HEAVY!!! seriously, don’t just grab whatever DBs, get a bar, load it and git after it!)

1 min rest

B.) 4x 

1 min Rt Leg Bulgarian Split Squats

1 min Rt Leg Banded Glute Kick Backs

1 min Rt leg Side Lying Plate Abductions

Then do left side

1 min rest

C.) 4x :45/:15

Rt leg Single leg KB Suitcase Deadlifts

Left leg Single leg KB Suitcase Deadlifts

Stop KB Swings

Deficit KB RDL

1 min Rest


Today we have a little “Sweat” style variation of a classic 🙂
Triathlon Style Murph

Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Bike

– If you finish, put your time in!

– Just like regular “Murph”, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5 pull-ups, 10 push-ups, and 15 air squats)

– ADV is NOT broken up

Daily D:

A.) 3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time…

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)

If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.

Rest as needed after section A above.
B.) 9min. to get as far as possible…
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups

Full Body Aesthetics Week 4 Volume Cycle:

Week 4 of 4 of the “American Volume Cycle!”

It’s time to put some serious work in this week! ALL WEEK our volume lifts are going to be 80 reps as fast as possible. Your goal is to keep good quality reps the whole time. You don’t have any tempos this week however AND there is no set rest  breaks. Just keep chipping away until you finish all the reps. I think everyone is really going to love this week! We have also been building up to this all month!

Volume Lift (RPE: 8-9)
Back Squat (80 Reps)
Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO today. Just get it done!
*Ideally the same weight you’ve been using.
Accessory Movements (RPE: 7-8)
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
*If you have cables, use them!–kAw

8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets.

Shoulder/Tricep Superset:
10-12 Barbell Upright Rows
Immediately into;
12-15 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*Links below

10-12 Reverse Grip Barbell Curls with a 1sec. Pause at the top of each rep.
Rest 60sec. Repeat For 3 Total Sets.

2min. running clock
1min. Plank
Immediately into;
Max Weighted Hanging knee raises
Rest 60sec. Repeat For 3 Total Sets.


Banded Tricep “Push” Down. By all means, if you have a cable machine, use it!

Barbell Upright Row:

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)

Categories: WOD