Category Archives: Workout of the Day

Friday

A.

6 sets:

1 front squat @32X1  + 1 front squat no tempo

B.

for time*:

25 power clean (135/95)

20 front squats

15 STO

10 hang squat clean

*starting with and EMOM 4 burpees OTB

Tuesday

A.

5×3 back squat (@20X1) 

B.

4 min amrap:

buy in: 400m run

7 hang squat cleans (95/65)

25 DUs

rest 90s

4 min amrap:

buy in: 300m run

5 hang squat cleans (115/75)

25 DUs

rest 90s

4 min amrap:

buy in: 200m run

3 hang squat cleans (135/95)

25 DUs

Monday

A.

push press 5-5-4-4-3-3

B.

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

500m row

10 single arm KB push press* (left side – 54/36)

10 single arm KB push press* (right side – 54/36)

20 Pull-Ups

*For the single arm KB push press, hold two KBs in the front rack position, perform 10 reps with one arm while holding the other KB in the front racked position.

Tuesday

A.

4 sets:

3-5 incline barbell bench press

B.

for time:

work for 90s on, rest for 45s until the following has been completed:

50 cal row

40 CTB pull ups

30 push ups (Rx+ strict HSPUs)

20 hang power cleans (155/105, Rx+ 185/125)

10 BMUs

Happy Thanksgiving!

12 days of thankfulness

1 deadlift 

2 front squats

3 strict press

4 power cleans

5 back squats

6 push press

7 pull ups

8 TTB

9 push jerk

10 power snatch

11 OHS

12 burpees

perform 1 deadlift

then 2 front squats + 1 deadlift

then 3 strict presses + 2 front squats + 1 deadlift

then 4 power cleans + 3 strict presses + 2 front squats + 1 deadlift and so on…