Category Archives: Workout of the Day

Thursday

A.

2 sets: 4-6 strict pull ups (21X2)

2 sets: 3-5 strict pull ups (21X2)

B.

3 sets:

10-12/arm single arm bent over DB or KB rows (31X2)

C.

5 sets:

In 2 mins complete:

3 muscle ups

9 push press (115/75)

12 KBS (53/35)

rest 2 mins between sets

pick up where you leave off each round

Tuesday

A.

5×8 incline close grip bench press with 3s negative

B.

4 sets, one set every 4 minutes, each set for time:

200m run

12 hang power snatches (75/55)

9 HSPUs (sub 15 push ups)

Monday

A.

Back squat:

work up to a top set of 5 reps @ RPE 9.

4 drop sets of 5 reps at -10%

B.

for time (12 min cap):

“19.2”-ish

25 TTB

50 DUs

15 squat cleans (135/85)

25 TTB

50 DUs

13 squat cleans (185/115)

25 TTB

50 DUs

11 squat cleans (225/145)

Thursday

A.

four sets:

3-5 strict pull ups (21X2)

B.

3 sets:

10-12/arm single arm bent over DB or KB rows (31X2)

B.

5 sets, one set every 4 mins, each set for time:

200m run

21 KBS

48 DUs