Category Archives: Workout of the Day

Friday

A.

find today’s heavy power clean & jerk 

B.

four sets:

In 90s, complete:

15/12 cal row (buy in)

then, max reps power clean and jerk (135/95)

rest 2 mins

score = total reps C&J

Thursday

A.

a) CGBP (30X0) 6-4-2-2

b) 10-12 bent over DB or KB rows (21X2)

B.

7 min amrap:

800m run (buy in)

max reps burpee pull-ups

(use a pull-up bar that is 6″ or more above standing reach)

Wednesday

A.

4×5 back squat

B.

12 min amrap:

2 rounds:

10 front rack lunges steps (115/75)

12 box jumps

14 deadlifts (115/75)

Then, 2 rounds:

10 front rack lunge steps (115/75)

12 bar muscle-ups

14 deadlifts (115/75)

alt between 2 rounds of box jumps and 2 rounds of BMUs in similar fashion to 17.2

Tuesday

A.

4 sets:

3-4 reps strict press

B.

4 sets:

3-4 reps push press

C.

for time:

3 rounds:

5 thrusters (135/95)

15 TTB

immediately into…

3 rounds:

5 thrusters (135/95)

200m run

Thursday

A.

a)9-7-5-5-3-3 close grip bench press (@30X0) 

b) 6-8 reps bent over barbell row (@21X2)

B.

5 sets: one set every 4 mins, each set for time:

400m run

21 KBS

12 pull-ups (Rx+ CTB, Rx++ 6 BMU)