Category Archives: Workout of the Day

Tuesday

A.

strict press 7-6-5-4-4

B.

14 min amrap

1-2-3-4-5-6…and so on up the ladder rounds of “triplet”

50 DUs after each round

triplet

4 CTB pull ups

6 push ups

8 push press (115/75)

Friday

A.

split jerk skills and drills

B.

for time:

30 box jump overs

30 toes to bar

600m Run

20 box jump overs

20 toes to bar

400m Run

10 box jump overs

10 toes to bar

200m run

Thursday

A.

5 sets:

pause front squat x 4 reps @ ~70-75% (heavier than last Friday)

B.

for time:

4 rounds:

   12 front rack lunge steps (6/leg) (95/65) 

   25 DUs

3 rounds:

   15 front squats (95/65)

   25 DUs

2 rounds:

   10 thrusters (95/65)

   25 DUs

(Rx+ 115/75 and 30 DUs)

Wednesday

A.

5 sets:
Strict Press 

Sets 1-2: 8 reps at 90-95% of 8RM from last week*
Sets 3-4: 8 reps  at 85-90% of 8RM
Set 5: max reps at 85% of 8RM

*If you do not know your 8RM overhead press from last week, use today to establish an 8RM in 15 mins

B.

7 sets:

EMOM: 7 burpees over the erg + max cal row

rest 3 mins

7 sets:

EMOM: 7 push press (115/85) + max reps box jump overs