Category Archives: Workout of the Day

Tuesday

A.

6 sets: 2 strict press + 4 push press

B.

10 min amrap:

2 HPC + 2 STO (135/95, Rx+ 155/105)

40 DUs

4 HPC + 4 STO

40 DUs

6 HPC + 6 STO

40 DUs

8 HPC + 8 STO

40 DUs

10 HPC + 10 STO

…and so on up the ladder in increments of 2

Monday

A.

3 Supersets:

7-7-7 Back Squats

5-5-5 Front Squats

B.

10 min amrap:

1 Burpee CTB Pull-up

12 WBS

2 Burpee CTB Pull-ups

12 WBS

3 Burpee CTB Pull-ups

12 WBS…

[add 1 Burpee CTB Pull-up each round]

Friday

A.

8 sets: split jerk

Sets 1-2 = 2 reps @ 70-75% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 80-85%
Sets 7-8 = 1 rep @ 85-90%

B.

5 min amrap: 

45 hang power cleans (135/95) + max cal row

~1 min rest~

5 min amrap:

30 shoulder to overhead (135/95) + max cal row

score = total cals rowed

Tuesday

A.

5×5 strict pull ups

B. 

8 min amrap:

   800m run (buy in)

   amrap 3-6-9 in time remaining

Rest 3 Minutes

6 min amrap:

   600m run (buy in)

   amrap 3-6-9 in time remaining

Rest 2 Minutes

4 min amrap:

   400m Run (buy in)

   amrap 3-6-9 in time remaining

Rest 1 Minutes

2 min amrap:

   200m Run (buy in)

   amrap 3-6-9 in time remaining

amrap 3-6-9:

3 BMUs or 6 CTB pull-ups

6 push ups

9 push press (95/65)