Category Archives: Workout of the Day

Monday

A.

8 sets: Split Jerk

Sets 1-2 = 3 reps @ 60-65% of 1RM
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 70-75%
Sets 7-8 = 2 reps @ 75-80%

B.

10 min amrap:

30 DUs

10 reps (alt DB snatch + 2 Alternating Reverse Overhead Lunges) (50/35)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Thursday

A.

4 sets:

6-8 strict pull ups

B.

3 total sets:

a) 2.5 mins to complete: 500m row for time

rest 30s

b) 2.5 mins to complete: 400m run + max reps renegade rows (row L, row R, push up)

rest 30s