Category Archives: Workout of the Day

Thursday

A. 

12 mins to complete:

1 mile run (buy in) + 21-15-9 WBS/box jumps

~rest 4 mins~

B. 

8 mins to complete:

800m run (buy in) + max reps Curtis Ps (135/95)

~rest 4 mins~

C. 

4 mins to complete:

400m run (buy in) + max reps hang squat cleans (95/65)

Monday

A.

back squat find a 1RM for the day

B.

back squat one set of max reps @ 80-85% of part A at a strict tempo of 30X0 (absolutely no pauses

C.

4 rounds for time:

200m run

12 lunge steps (135/95)

8 back squats

Thursday


4 sets:

In 6 mins, complete:

400m run

12 single arm alternating devils press (6/arm)

20 DB box step ups (6/leg) with one DB

max cal row in time remaining

Rest 3 minutes between sets

Wednesday

A.

6 sets:

2 strict press + 3 push press

B.

4 min amrap:

   100 DU (buy-in)

   then amrap:

   12 hang power cleans (95/65)

   12 push press (95/65)

[rest 2 mins]

4 min amrap:

   100 DU (buy-in)

   then amrap:

   9 hang power cleans (95/65)

   9 push press (95/65)

[rest 2 mins]

4 min amrap:

   100 DU (buy-in)

   then amrap:

   6 hang power cleans (95/65)

   6 push press (95/65)