Workouts of the Day Wednesday April 7th 2021

Strength & Conditioning:

A.) Deadlift (Double Progression Week 6)
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 work followed by 90 Sec rest:
3min. AMRAP:
5 Bench Press (185/105)
5 Pull-Ups

3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders

3min. AMRAP:
5 Bench Press
5 Pull-Ups

3min. AMRAP:
8 Front Rack Lunges
30 Double Unders

Rest 90sec. Between AMRAP’s

ADV is Chest-To-Bar Pull-Ups

These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.


8min. Running Clock…
500m Row
400m Run
25 DB Deadlifts 70/50s
Max “Abs” in remaining time

Rest 2min. Repeat 4 times total

*Round 1 “Abs”: Sit-Ups
*Round 2 “Abs”: Seated Knee Tucks
*Round 3 “Abs”: DB Russian Twists 35/20lb.
*Round 4 “Abs”: Plank Hold

Make sure both sides of the DBs touch ground on each side! I want that extra range of motion! #BootyWerk

On the seated Knee Tucks, you may add weight like this:

Daily D:

3min. AMRAP:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time… (50/35s)

Rest 60sec. Repeat For 4 Total Rounds.

*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches

Advanced athletes can shoot for 30 push-ups each round if 20 is too easy. I recommend switching sides every 5 reps on those.

Alternating Push-Ups:

Part 2.)  “Abs on Abs”

Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar

*Any remaining time  left is rest! This gets a lot harder than it seems 🙂
*Advanced can add 1 or 2 more rounds if you like!

Full Body Aesthetics Day 45 Cycle 8:

Sumo Stance Deadlift
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

Chest: (decline emphasis)
30sec. of Max Effort Feet Elevated Push-Ups
30sec. REST
Repeat For 5 Total Sets.

8-10 Landmine Rows on each arm.
*Use straps today if you can! Helps a lot with grip, so that you can really go heavy.
Rest 90sec. Repeat For 3 Total Sets.

10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.

8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.

1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.

20sec. of Weighted Seated Knee Tucks
10sec. of REST
Repeat For 8 Total Sets (4min. total)


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