Category Archives: Workout of the Day

Tuesday

A.

4 sets:

3/leg front rack lunge steps + 3 front squats

B.

12 min amrap:

2 front squats (155/105)

2 toes to bar 

2 box jump overs

4 front squats

4 toes to bar 

4 box jump overs ….

and so on up the ladder by two reps each round

Friday

A.

EMOM for 8 mins:

odd mins: 8/side single arm DB push press

even mins: 30-60s plank hold

B.

8 min amrap

8 cal row

8 burpees over the erg

Rest 4 minutes, and then

8 min amrap:

8 hang clean and jerk (135/95)

8 TTB

Friday

A.

5×3 Z press

B.

standing strict press:

2 sets to failure at 90% of weight used in part A

C.

9 min amrap:

9 burpees over the bar

6 HSPUs

3 hang power snatch (155/105)