Category Archives: Workout of the Day

Wednesday

A.

back squat

set 1: 4-5 reps at 65%

set 2: 3 reps at 70%

set 3: 3 reps at 80%

set 4: max reps at 85% 

B.

for time:

50 calorie row

40 DB snatch + 2 alternating overhead lunge steps (50/35)

(1 repetition = DB snatch, keep DB overhead, reverse lunge left, then reverse lunge right. 20 total reps per arm)

Tuesday

A.

4 sets: 

hang clean pull + clean high pull + power clean 

B.

12 min amrap:

2 rounds of:

  20 DB lunges (50/35)

  16 TTB

  8 DB power cleans

Then, 2 rounds of:

  20 DB lunges (50/35)

  16 bar muscle-ups

  8 power cleans

Etc., alternating between TTB and bar muscle-ups every 2 rounds

Monday

A.

8 sets:

1 push press + 1 push jerk

B.

For Time:

100 DUs

20 burpees over the bar

30 push presses (115/75)

100 DUs

30 push presses (115/75)

20 burpees over the bar

100 DUs