Category Archives: Workout of the Day

Thursday

A.

8 sets:

2 reps bench press  (@21X1)

B.

3×8-12/arm bent over DB rows (@2111) 

C.

5 sets:

In 90s, complete:

15/10 cal row

then, max reps STO

Loading per set:

Set 1 – 185/135

Set 2 – 155/115

Set 3 – 135/95

Set 4 – 115/75

Set 5 – 95/65

rest 90s between sets

Wednesday

A.

back squat 

Set 1 – 4 reps at 75% 

Set 2 – 3 reps at 80%

Set 3 – 2 reps at 85%

Set 4 – 1 rep @ 90-95%

Set 5 – max reps at 80%

B.

10 min amrap:

50 WBS

40 TTB

30 front squats (115/75)

10 muscle-ups

Wednesday

A.

Back Squat

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 80-85%

Set 4 – 5 reps @ 75-80%

Set 5 – 3 reps @ 80-85%

Set 6 – 1 rep @ 85-90%

B.

12 min amrap:

36 WBS

200m run

12 TTB

Tuesday

A.

6 sets: 

segmented clean deadlift + clean pull + hang power clean

B.

6 mins EMOM

odd mins: 8 OTB burpee + 3 power cleans (185/135)

even mins: 8 OTB burpee + 3 front squats (185/135)

rest 3 mins between EMOMs

6 mins EMOM:

odd mins: 6 OTB burpee + 6 power cleans (155/105)

even mins: 6 OTB burpee + 6 front squats (155/105)