Category Archives: Workout of the Day

Tuesday

A.

five sets:

back squat x 1 rep

B.

for time:

8 bar MU – 8 front squats (185/125) – 32 box jump overs

6 bar MU – 6 front squats – 24 box jump overs

4 bar MU – 4 front squats – 16box jump overs

2 bar MU – 2 front squats – 8 box jump overs

Thursday

A.

six sets:

20s max reps push ups

20s rest

20s max reps strict pull ups

20s rest

B.

EMOM for 16 mins (4 Rounds):

Minute 1: 5 TTB + 10 burpees to 6” target

Minute 2: 15/12 Calorie Row

Minute 3: 5 TTB + 10 single arm DB hang C&J (50/35)

Minute 4: 5 box jumps + 10 deadlifts (225/155)

Tuesday

A.

Build to a challenging set of 2back squats

then, 1 set of max reps @ 80% 

B.

four sets:

In 2 mins, complete:

15/12 calorie row

10 CTB pull-ups

max reps WBS (20/14)

score = total WBS

rest 2 mins between sets

Monday

A.

10 sets:

power clean & jerk x 1 rep

Sets 1-3 – 70-75%

Sets 4-6 – 75-80%

Sets 7-8 – 80-85%

Sets 9-10 – 85-90%

B.

Every 3 minutes, for 6 sets, each set for time:

100m run + clean & jerk

Set 1 = 10 reps @ 50% 

Set 2 = 9 reps @ 55%

Set 3 = 8 reps @ 60%

Set 4 = 7 reps @ 65%

Set 5 = 6 reps @ 70%

Set 6 = 5 reps @ 75%