Category Archives: Workout of the Day

Tuesday

A.

4 sets:

1.1 segment power clean 

B.

5 min amrap:

Buy-In: 600m run

max rounds of “The Chief” (135/95)

rest 3 mins

5 min amrap:

Buy-In: 400m run

max rounds of “The Chief” (155/105)

rest 3 mins

5 min amrap:

Buy-In: 200m run

max rounds of “The Chief” (185/125)

Friday

A.

4 sets:

segmented snatch deadlift + hang power snatch

B.

5 rounds:

45s max reps DUs

15s rest

45s to complete: 5 burpee box jump overs + max reps alternating hang DB power clean and jerks (50/35)

15s rest

Thursday

A.

4 sets:

3 alternating front rack lunge steps per leg + 3 front squats

B.

for 12 rounds with a partner:

In 60s: both complete 5 burpees with a partner, then one person at a time completes max reps WBS in the remainder of the minute. Alternate who performs WBS each work interval.

rest 20s between rounds

Wednesday

A.

4 sets:

4-6 reps seated barbell behind the neck press (31X1)

B.

3 sets:

i) ring push-ups 2

ii) ring iso row hold 

C.

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

5 HSPUs

10 push ups

20 KBS

300m run

Rx+

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

15 HSPUs

20 KBS

300m run