Category Archives: Workout of the Day

Friday

A.

four sets: 

2 snatch balance + 2 OHS

B.

6 sets: 2 hang squat snatches

C.

for time:

2 rounds:

    6 CTB pull-ups

    6 squat snatches (95/65)

then, 2 rounds:

    7 CTB pull-ups

    5 squat snatches (135/95)

then, 2 rounds :

    8 CTB pull-ups

    4 squat snatches (185/135)

Thursday

A.

four sets:

a) 5-6 reps barbell Z press (3111)

b) 6-8 strict toes to bar

B.

3 rounds:

3 mins max cal row

90s rest 

3 min amrap:

    6 burpee box jump overs

    9 push press (115/75)

    12 TTB

90s rest

Tuesday

A.

build to a tough complex for the day:

1 power clean + 1 squat clean

B.

3 sets:

60s to complete: 10 SDLHPs (75/55, Rx+ 95/65) + max reps DUs

30s rest

60s to complete: 10 squat cleans (75/55, Rx+ 95/65) + max reps DUs

30s rest

60s to complete: 10 hang power snatches (75/55, Rx+ 95/65) + max reps DUs

2 mins rest

score = total reps DUs

Friday

A.

4 sets:

2 muscle snatch + 1 power snatch balance

snatch skills and drills

B.

6 sets:

1.1.1 power snatch

focus on sharp, perfect reps

C.

7 min amrap:

3 alternating DBS per arm

3 toes to bar

6 alternating DBS per arm

6 toes to bar

9 alternating DBS per arm

9 toes to bar

…..and so on up the ladder

Thursday

A.

3 sets: 

6-8/leg double KB front rack rear foot elevated split squat 

B.

In 3 mins, complete: 

300m run

15 over the bar burpees 

Max reps hang squat clean (95/65) 

rest 2 mins 

In 3 mins, complete: 

300m run

12 over the bar burpees 

Max reps hang squat clean (135/95) 

rest 2 mins 

In 3 mins, complete: 

300m run

9 over the bar burpees  

Max reps hang squat clean (155/105)

rest 2 mins 

In 3 mins, complete: 

300m run

6 over the bar burpees 

Max reps hang squat clean (185/125)

Wednesday

A.

6 sets:

4 close grip bench press ( 2111)

go up 5-10% from last week

B.

3×8 powell raise

C.

9 min amrap:

9 shoulder to overhead (Rx+135/95, Rx 115/75)

9 push ups

9 thrusters

45 DUs