Category Archives: Workout of the Day

Tuesday

A.

4 sets: 

hang clean pull + clean high pull + power clean 

B.

12 min amrap:

2 rounds of:

  20 DB lunges (50/35)

  16 TTB

  8 DB power cleans

Then, 2 rounds of:

  20 DB lunges (50/35)

  16 bar muscle-ups

  8 power cleans

Etc., alternating between TTB and bar muscle-ups every 2 rounds

Monday

A.

8 sets:

1 push press + 1 push jerk

B.

For Time:

100 DUs

20 burpees over the bar

30 push presses (115/75)

100 DUs

30 push presses (115/75)

20 burpees over the bar

100 DUs

Thursday

A.

four sets:

8-12 seated dual KB strict press

10-15 dumbbell bench press

B.

In 4 minutes, complete:

1 Round of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

2 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

3 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

4 Rounds of Chest to Bar “Cindy” + max cal row

score = total calories rowed

Tuesday

A.

four sets:

2 clean deadlifts + hang power clean

B.

4 sets: 

2 min amrap:

7 down up devils press

10 DB front squats

40 DUs

rest 2 mins between sets

pick up where you left off each round