Workouts of the Day May 1st 2021

Strength & Conditioning:

Teams of 2: (Only 1 person works at a time)

35min. Running Clock…

100/70 Cal Echo Bike
100 Alt. DB Snatches (70/50lb.)
100/70 Cal Row
100 DB Deadlifts (70/50s)
100 Double Unders (Each)
100 Toes-To-Bar

In remaining time, complete as many 100m sprints as possible. You go, I go style. If for any reason (I don’t think you will) you get to 1600m you can stop. Because you are one BADA$$ team….
Score is the amount of 100m runs you get at the end.. If you can get there 🙂


3 Rounds:
2 minutes of Bike For Cals
2 minutes of Toes-To-Bar
2 minutes of Burpees
2 minutes of Double DB Snatches 45/30lbs.
2 minutes of Box Jumps (20 in)
1 minute Rest

Fight Gone Bad Style.

Make sure only 1 person works at a time. Your goal is to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. Try to have your partner ready to go at the new station as soon as the time hits.

This is a great one to get competitive with your friends on today!

Double DB Snatches:

Daily D:

“Density Saturday”

5min. of DB Hip Thrusts

5min. of Flat DB Bench or Floor Press

5min. of Single Arm DB Bent Over Row
*Switching sides every 6-8 reps nonstop

5min. of Single DB Overhead Tricep Extension

5min. of DB Crossbody Curls
*Switching sides every 5-6 reps nonstop

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified)

Full Body Aesthetics Day 13 Cycle 9 Rest Day


Categories: WOD