Category Archives: Workout of the Day

Monday

A.

back squat

work up to a top single @ RPE 8 

B.

then 4 sets of 2 reps at -12-15% 

C.

For time:

42 DUs

21 front squats (115/75)

21 TTB

36 DUs

18 thrusters (135/95)

18 TTB

30 DUs

15 front squats (155/105)

15 TTB

Friday

A.

4 sets of 8 deadlifts (~70% of 1RM)

B.

starting at 0:00 and every 5:00 for four sets:

400m run

then, 

in time remaining, amrap:

7 power clean & jerk (75/55)

7 TTB

7 power snatches (75/55)

Thursday

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.

3 sets:

In 4 mins, complete:

500/400m row

15 box jump overs

max reps wall walks

rest 2 mins between sets

score = max reps wall walks

Wednesday

A.

Back squat: work up to a top set of 2 reps @ RPE 9

B.

then 3 sets at -10% for 2 reps

C.

three rounds for time:

300m run

12 bar facing burpees

12 front rack lunge steps (135/95)

12 front squats

Friday

A.

8 sets:
Front Squat x 1 rep @ 85-90%

B.

for time:

4 rounds:

   15 WBS

   9 burpee box jumps

300m run

3 rounds:

      12 WBS

       6 burpee box jumps

200m run

2 rounds:

       9 WBS

       3 burpee box jumps

Thursday

A.

8 sets: split jerk

Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 rep @ 75-80%
Sets 7-8 = 1 rep @ 80-85%

B.

5 sets:

2 mins to complete:

10 Hang Power snatch (95/65)

60 DUs

max cal row

rest 2 mins between sets

score = total cals rowed

Wednesday

A.

Four sets:
incline bench press 2 sets of 6 reps, 2 sets of 4 reps
Single-Arm DB Row x 8-10 reps/side

B.

18 mins of total work

6 min amrap: 800m run buy in + max Cindy

6 min amrap: 600m run buy in + max Cindy

6 min amrap: 400m run buy in + max Cindy

“Cindy”

5 pull-ups

10 push ups

15 air squats

Tuesday

A.

3RM Back squat

B.

then 3-4 drops sets for 3 reps at -10% less

C.

8 min amrap:
2 front rack lunge steps (135/95)
2 TTB
4 front rack lunge steps (135/95)
4 TTB
6 front rack lunge steps (135/95)
6 TTB
…and so on, following the pattern