Category Archives: Workout of the Day

Thursday

A.

8 sets:
push jerk + split jerk

B.

“Shuttle to Overhead”

From 0:00-2:00: 2 mins to complete 400m run + max jerks

From 2:00-3:00: rest 1 minute

From 3:00-6:00: 3 mins to complete 600m run + max jerks

From 6:00-8:00: rest 2 minutes

From 8:00-12:00: 4 minutes to complete 800m run + max jerks

score = total jerks over the three intervals

Wednesday

A.

4 sets:

5 strict pull ups

B.

3 sets: 

10-12 single arm bent over rows

B.

20 min amrap:

at 0:00 and every 5 minutes: perform a 400m run buy in

then amrap in time remaining:

   7 box jump overs

   7 CTB pull-ups

   7 power snatches (75/55)

Tuesday

A.

6 sets:

front squat 2-2-2-1-1-1

(build to a tough single, not a true max)

B.

EMOM for 10 mins

odd mins: 12 front rack lunge steps (135/95)

even mins: 20 Russian HEAVY KBS

Monday

A.

split jerk

Sets 1-2 = 2 reps @ 65-70% of 1RM
Sets 3-4 = 2 reps @ 75-80%
Sets 5-6 = 1 rep @ 85-90%
Sets 7-8 = 1 rep @ 95-98%
Sets 9-10 = 1 rep @ 101+%

B.

12 min amrap:

9 thrusters (95/65)

35 DUs