Category Archives: Workout of the Day

Tuesday

A.

6RM back squat

B.

two sets of max Front Squats at 60% of A

C.

15 min EMOM

  1. 15/10 cal row
  2. 5 burpees over the bar + 5 deadlifts (225/155, Rx+ 275/185)
  3. 10 DB thrusters (50/35)

Monday

A.

8 sets: 

hang power snatch + power snatch

B.

8 min amrap:

3 push press (115/75)

3 Toes to Bar

6 push press

6 Toes to Bar

9 push press

9 Toes to Bar…and so on up the ladder, increasing by 3 reps each round

Friday

A.

power clean 3-3-2-2-1-1-1-1

B.

alternate full rounds as a team of three, four rounds each person, total time as a team:

250/200m row

10 power cleans (135/95)

Wednesday

A.
5×8/leg front rack Bulgarian split squats

B.
five rounds:
In 2.5 mins complete:
200m run
12 TTB
12 hang power snatch (75/55)
max reps DUs
Rest 2.5 mins between rounds
score = total reps DUs

Tuesday

A.
Build to a 3RM deadlift
B.
One set of max reps at 80%
C.
For time:
21-15-9
Power clean (235/95)
2x push ups
…directly into…
21-15-9
Burpee box jump overs
2x WBS

Friday

A.

3RM front squat

B.

two sets:

max reps back squats at 3RM front squat

C.

5 min amrap:

6 front rack lunge steps (115/75)

6 TTB

6 burpees

rest 3 mins then, perform above work for time