Bookmark this page for all our November 2017 Workout of the Day workouts. Check in daily.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

PLYMOUTH ROCKED - Thanksgiving 11:23

Dumbbell Side Lateral Raises - Drop Sets
4 sets x 6, 10 reps (heavy, lighter) rest 60 sec
6 reps w/heavy db then 10 reps w/lighter db
lighter db should be approx. 50-60% of heavy db

Happy Thanksgiving.

Stuff yourself & Sweat out the gravy tomorrow, ya filthy savages.

GRRREAT EXPECTATIONS - Chest Day 11:20

A Barbell Bench Press
4 sets x 8 reps (75%1rm) rest 60 sec

B Barbell Bench Press - Extended Sets
4 sets x 8, 4, 2 reps (75%1rm)
8 reps, 15 sec rest, 4 reps, 15 sec rest, 2 reps, 60 sec rest

On Monday I have Grrreat ExPECtations.

You hitting some bench plateaus?

For the young savages, You've got to try some new techniques. Benching 10 reps all the time or one set with a half assed rep will only get you so far.

Do the reps. Put in the work. Earn those chest hairs. Slowly introduce 1 or 2 new techniques to your foundation.

Push yourself. Do what you suck at so you don't suck at that anymore. My goal is to be your creative catalyst for your enthusiasm and growth.

Now go Press the Heavens, sally.

DEADLIFT MADNESS - Deadlifts 11:15

Barbell Deadlifts (Sumo)
5 sets x 3 reps - rest 60-90 seconds
build up with 3 reps/set with 45lb & 25lb plates only
use sumo or conventional stance

Happy Birthday to the late Greatest of All Time Randy "Macho Man" Savage, ooh yeah!

Freak Out Freak Out! I just wanted to do a quick homage illustration.

Thank you for the hours of childhood entertainment.

NO BULL LAT SPREAD - Latissimus 11:14

Cable Lat Flyes
4 sets x 10 reps (3-0-1-1)  rest 60 seconds
(3 sec lower - 0 - 1 sec lift/flye - 1 sec contraction)
flye movement towards glutes

Ignore the Bullshit - Latissimus 11:14.

Do the work & put in the sweat. Those without dreams and goals will say a lot of shit.

They'll say you're crazy. They'll say you're a loser.

You can only hear the hate and jealousy when they're standing beside you.

The good news is your back doesn't have ears. Just give them your back.

There's going to be a point where that's all they'll see, your back.

So make your back big, wide and mighty so they can see from miles away.

Today is Back Day so spread your wings and give them the horns.

HAMMER & SMASH

A1 Cable Bicep Curls w/Rope - Extra Pump At Top
A2 Cable Tricep Extensions w/Rope - Pull Aparts
4 sets x 10 reps + drop set (2-0-1-0)
(2 sec lower - 0 - 1 sec lift - 0)

Who has watched Thor: Ragnarok?

Dedicated to all the workout brothers flexing on an ArmDay.

SKELE-BUSTERS - Deadlifts 11:06

Warm Up & Deadlift Work
A1  Seated Calf Raises 5 sets x 20 reps
A2  Pull Ups 5 sets x AMRAP reps
B  Back Extensions 5 sets x 20 reps
C  Bb Deadlifts (Sumo) 3 sets x 6 reps (75%1RM)
D  Bb Deadlifts (Sumo) 3 sets x 1 rep (90%1RM)
increase 20lbs/set to peak - no PR attempts

I have the #HumpDay Powerrrrrrr!

You stuck in a rut? Hitting a plateau?

Everyone wants to be He-man but you've got to put in the dirty work like a Villain.

This was the start of my Monday workout.

Since my calves were tight as hell I warmed them. I've had my calves lock up on my deadlifts before and that's not fun at all.

Can't go wrong with Pull Ups - pump some blood in that back, jack.

And then back extensions to round it out. Should have hit some hammies as well, but I didn't.

Then it was time to do some deadlift work. My week 1 was 3 sets x 6 reps but I threw in some extra homework on top.

If you have any questions feel free to ask via email or social media.

DEEZ DANGLIN’ NUTS - Sunday Funday 11:05

Barbell Box Squats W/Band Suspended Weight
4 sets x 5 reps (3-1-1-1) rest 90 sec
(3 sec lower - 1 sec pause at bottom - 1 sec lift/squat - 1 sec pause at top)
suspend 25lb kettlebell (or plate) with bands
for added difficulty go beltless

So Who Trained Sunday?

I did. Wasn't going to but then decided to get some blood flow.

This was my big boy exercise. This exercise really exposes your weaknesses and core. Scary. lol. Wibbily Wobboly.

Followed it with high reps of back & triceps. The high reps and blood flow helps me prepare for my heavy Mondays.

I'm getting old and working on a computer all day doesn't help.

Always warm up before you fuck yourself up.