Workouts of the Day Wednesday April 14th 2021

Strength & Conditioning:

A.) Deadlift (Double Progression Week 7)
LAST WEEK before our deload week and then will start a NEW cycle the following Week.
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

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.) “Fight Gone Bad” style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!
1min. of Toes-To-Bar
1min. of Alt. Front Rack Lunges 95/65
1min. of Box Jumps 20″
1min. of Burpees
1min. of American KB Swings 53/35lb.
1min. of REST

Repeat For 3 Total Rounds

This will be over before you know it, so make sure you’re moving as fast as you can!


4min. AMRAP:
10 Barbell Push Press 75/55lb.
15 Cal Row

4min. AMRAP:
10 Toes-To-Bar
15 Barbell Front Squat 75/55lbs.

4min. AMRAP:
10 Push-Ups
15 American KB Swings 53/35lbs.

4min. AMRAP:
15 Barbell Push Press 75/55lb.
10 Cal Row

4min. AMRAP:
15 Toes-To-Bar
10 Barbell Front Squat 75/55lbs.

4min. AMRAP:
15 Push-Ups
10 American KB Swings 53/35lbs.

*REST 2min. After Each 4min. AMRAP
*Total Time: 36min.

After the first 3 AMRAPs, the numbers flip for the movements, so make sure you notice that 🙂

4min. on by 2min. off should be just enough for you to push hard and still recover for the next section. So keep the intensity high!

Daily D:

Every Minute On The Minute Until You Fail….

Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s

Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s

Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s

Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s

Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps

RX+ is 15 burpees each time (which is very doable btw 🙂

Double DB Snatch:

Metcon (No Measure)
Part 2.) “Optional” *Since part 1 may have taken you around 20min…

Pick One:

3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.


For Time:
100 DB Russian Twists 35/20lb.
*Left+Right=1 rep

Full Body Aesthetics: Day 52 Cycle 8


Sumo Stance Deadlift
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest/Back Superset:
12-15 Banded Incline Fly’s
10-12 Barbell Rows (Regular Grip)
Rest 2min. Repeat For 3 Total Sets.

10-12 Landmine bent Over Lateral Raise on each arm
– Rest 90sec. After the  2nd arm.
– Repeat For 3 Total Sets.

Tricep/Bicep Superset:
10-12 Double DB Skull Crushers
10-12 Single DB (held vertical) Curls
Rest 2min. Repeat For 3 Total Sets.

12-15 DB Russian Twists.
Rest 30sec. Repeat For 5 Total Sets.
*Pick a weight that feels like a 20 rep max
*Left+Right = 1 rep


Double DB Skull Crushers:

Single DB Curls (held vertical):

Barbell Row with Regular Grip:

Banded Incline Fly’s:


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.

Booty Crew:

I don’t usually post these but I thought it might be cool to put it out there.

A.) 20min 

5-10 Heavy Hip Thrusts (each rep pause at the top for 3 seconds)

20 Heavy DB Donkey Kicks

12e Side Single DB Biceps Curl & Press (alternate arms & hold non-working arm at 90 degrees)

B.) 20min

12-15e Double Deficit DB Split Squats

5-4-3-2-1e Banded Single leg Hip Thrusts

15 Reps DB Chest Fly + DB Skull Crushers


C.) 20 min

12-15e Deficit Curtsy Lunges

20e Side Lying plate Abductions

30e Banded Fire Hydranats

Categories: WOD