Category Archives: Workout of the Day

Friday

A.

find a tough: hang power clean + hang squat clean

B.

1-2-3-4-5-6-7-8-9-10

DB front squat (50/35)

burpee BJO

1 min amrap

1 min rest

2 min amrap

2 min rest

3 min amrap

3 min rest

4 min amrap

Thursday

15 min amrap:

15/12 cal row + 8 DB hang power clean and jerks

rest 4 mins

15 min amrap:

200m run + 8 thrusters (95/65)

both amraps to be completed as a team of 2. Alternate full rounds with a partner, one person works at a time.

Tuesday

A.

5 sets:

push press x 2 reps

B.

5 sets:

push press x 1 rep 

C.

3 rounds:

90s amrap:

5 strict HSPUs

12 CTB pull-ups

max burpees to 6” target

rest 90s

90s amrap:

5 strict HSPUs

12 box jump overs

max cal row

rest 90s

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