Workouts of the Day Wednesday 3/31/2021

Strength & Conditioning:

A.) Deadlift (Double Progression Week 5)
6-8 Reps
superset with;
1min. Weighted Planks on your hands
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.) 3 min on 1 min off!
3min. AMRAP:
6 30 ft Shuttle Runs
6 Front Rack Lunges (95/65lb.)

3min. AMRAP:
6 DB Deadlifts (70/50s)
6 Front Squats (95/65lb.)

3min. AMRAP:
6 30 ft Shuttle Runs
6 Front Rack Lunges 95/65

3min. AMRAP:
6 DB Deadlifts (70/50s)
6 Front Squats (95/65lb.)

1min. Rest After Each Section.

This is a super fun one with A LOT of bootywork! Enjoy! And go HARD on those 3min. bouts!


Every 4min. x 5 Rounds:
20 Push Press 75/55lb
20 SDHP’s 75/55lb
15 Burpees
10/7 Cal Assault Bike

Rest 5min.

10min. AMRAP:
10 Front Rack Lunges 75/55
30 Double Unders
*Every other round do front squats

Feel free to go 95/65 on that first part if you’re pretty quick on those barbell movements. Just beware, because they are gunna start to catch up quick after the first 2-3 rounds 🙂

Daily D:

4 Sets:
Max Effort DB Partial Cleavage Cutters
Rest 1min.
Max Effort Pull-Ups
Rest 1min.

Ideally the weight that you’re using here gets you between 15-20 reps on the cleavage cutters. I would say most people would be using between 45-60lbs. for men and 25-35 for women.

DB Partial Cleavage Cutters:

Metcon (Time)
7min. to finish…

100 Double DB Swings

Ideally men would use 35s which would be 70lbs total. Women would use 20-25s. That’s between 40-50lbs. for women. If you do not finish in the 7min. window, it’s fine! I just put the time cap there to keep you from putting the DBs down. I really want you to try and hang onto them for as long as possible. If you can rest as minimal as possible, you will get A LOT out of this.
Metcon (Time)
Accumulate a 4min. Hollow Hold

*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. Hopefully you’re a little better today than 2 weeks ago 😉

Hollow Hold:

Full Body Aesthetics Day 38 Cycle 8:

Sumo Stance Deadlift
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Single Arm DB Bench Press (Flat Bench)
– 8-10 Reps on each arm
– Rest 1min. After the 2nd arm. Repeat For 3 Total Sets

8-10 Incline DB Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Single Arm Arnold Presses On Each Arm.
Rest 90sec. After the 2nd arm. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
10-12 Banded Tricep “Push” Downs
10-12 Banded Single DB Curls (Held lateral)
Rest 90sec. Repeat For 3 Total Sets

5min. DB Russian Twists for MAX reps!
*I recommend using 35lbs for men and 20lbs for women on this to keep you moving. Your goal one day is to get 100 in 5min. (Left + Right =1 rep)


Banded Single DB Curls (Held lateral):

Banded Tricep “Push” Downs:


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