Category Archives: Workout of the Day

Wednesday

A.

5 sets: back squat (cluster sets) 1.1.1 

10s rest between singles

B.

12 min amrap:

2 rounds of:

   18 DB front rack lunge steps (50/35)

   12 TTB

   9 DB power cleans

Then, 2 rounds of:

   18 DB front rack lunge steps (50/35)

   12 bar muscle-ups

   9 DB power cleans

Etc., alternating between TTB and BMUs every 2 rounds

Tuesday

A.

8 sets to find a 1RM strict press

B.

5 intervals:

In 2.5 mins, complete:

   500/400m row + max reps …

rest 2 mins between sets

interval 1 – STO (115/75)

interval 2 – CTB pull-ups

interval 3 – STO (115/75)

interval 4 – CTB pull-ups

interval 5 – STO (115/75)

Friday

A.

snatch skills and drills

B.

10 min amrap:

1 power snatch (115/75)

1 OHS

10 box jumps

2 power snatches

2 OHS

10 box jumps

3 power snatches

3 OHS

10 box jumps

…add 1 barbell rep each round

Thursday

A.

close grip bench press (30X1) 9-7-5-3

B.

8 sets: 

In 90s, complete:

1 round of “Cindy” or “Mary” + max reps DUs in time remaining

rest 90s between sets

score = total reps DUs

“Mary”

5 handstand push ups

10 pistols

15 pull-ups

“Cindy”

5 pull-ups

10 push ups

15 air squats