Workouts of the Day Mon April 5th 2021

Strength & Conditioning:

A.) Back Squat (Double Progression Week 6)
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
B.) Every 60sec. until you finish…
3 Power Cleans (135/95lb.)
Max Wall Balls (20/14lb.) in remaining time
*The workout is over when you reach 150 Wall Balls.
Time CAP: 18min.


10 Rounds:
10 Burpees
10 Cal Row
*10 DB Thrusters 45/30s

Round 9: 9 DB Thrusters
Round 8: 8 DB Thrusters
Round 7: 7 DB Thrusters
All the way to 1 DB Thruster 🙂


10 Rounds:
50 Double unders
*10 Pull-Ups
*10 Push-Ups
*10 Air Squats

Round 9: 9 Pull-Ups, Push-Ups, Air Squats
Round 8: 8 Pull-Ups, Push-Ups, Air Squats
All the way to 1 Pull-Up, Push-Up, Air Squat

So both sections are essentially descending ladders. Pay attention to what changes and what doesn’t!

Daily D:

Part 1.)

4 Rounds:
1min. of DB RDL’s
1min. of Rest

Part 2.)

For Time: (Time CAP: 10min.)
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP

Part 3.)

15-20 Weighted DB Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.

Part 1: I recommend the heavuest weight that you can move consistently for the whole min. Make sure you are leaning forward, pushing your butt back, and really feeling that tension on your hamstrings. Most men should be fine with anywhere between 45-70lbs. DBs. Women around 20-35s.

Part 2.) Recommend a 50-70lb. DB for men and between 35-45lb. for the ladies. You just need 1 here.

Full Body Aesthetics Day 43 Cycle 8:

Back Squats
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.

5-6 Weighted Chin-Ups (underhand grip).
Rest 2min. Repeat For 4 Total Sets.
*If you can NOT do weighted Chin-Ups, than do 1 minute of bodyweight chin-ups (not weighted). Rest 1 minute. And Repeat for total 3 Sets.

8-10 Supinated Barbell Front Raise
Immediately into;
8-10 Regular Grip Barbell Front Raise
Rest 2min. Repeat For 3 Total Sets.

3 Sets of Banded External Curls to Failure. Rest 90sec. Between Sets. Shoot for a tension that gets you between 15-20 reps.

12-15 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Sets.

21 Rep Hanging Knee Raises. Add some weight if possible. Then do 7 rep on the right oblique. Then 7 reps on the left oblique. Then finally 7 reps straight forward. If you can, you can drop the weight and do 7 more with bodyweight like am in the video. Rest 60sec. Between Sets. Repeat For 3 Total Sets.


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