Category Archives: Workout of the Day

Wednesday

A.

clean grip deadlift (3131) 4-4-3-3-2

B.

15 min amrap:

1 Round of “The Chief”, 200m Run

2 Rounds of “The Chief”, 200m Run

3 Rounds of “The Chief”, 200m Run

continue to add one round of “The Chief”..

The “Chief”:

3 power cleans (135/95)

6 push ups

9 air squats

Tuesday

A.

5 sets:

2 back squats 

B.

5 sets: 

In 90s, complete:

6 alternating KB front rack lunges (3/leg)

12 KB front squats

max calorie row

rest 2 mins between sets

Don’t be scared to make the row hurt!

Tuesday

A.

5 sets:

1 tempo back squat (41X1) + 1 back squat no tempo

B.

6 rounds for time:

10 TTB

5 left arm single arm DB hang squat clean (50/35)

5 right arm single arm DB hang squat clean (50/35)

200m run