Category Archives: Workout of the Day

Friday

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 rounds for time:

100m run

2 rope climbs or 10 CTB pull-ups

10 hang power snatches (95/65)

Thursday

A.

2 sets of 8/leg split squats or RFESS

2 sets of 6/leg split squats or RFESS

B.

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

sets 1,3: 300/250m row + 20 thrusters (95/65) 

sets 2,4: 300/250m row + 25 KBS

Wednesday

A.

8 sets:

deadlift
Set 1 – 8 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 8 – 1 rep @ 101-105%

B.

8 min amrap:
6 deadlifts (225/155)
12 box jump overs

Friday

A.

8 sets: Split Jerk

Sets 1-2 = 3 reps @ ~60-65% of 1RM
Sets 3-4 = 3 reps @ ~65-70%
Sets 5-6 = 2 reps @ ~70-75%
Sets 7-8 = 2 reps @ ~75-80%

B.

for time:

3 rounds:

   15 Hang Power Cleans (135/95)

   100m run

directly into:

3 rounds:

   12 Shoulder to Overhead (135/95)

   100m run

Thursday

A.

4 sets:

8/leg split squats

B.

4 min amrap:

21 front squats (115/75)

21 burpees over erg

max cal row in time remaining

rest 2:30

4 min amrap:

18 front squats (135/95)

18 burpees over erg

max cal row in time remaining

rest 2:30

4 min amrap: 

15 front squats (155/105)

15 burpees over erg

max cal row in time remaining

Tuesday

A.

5 sets

strict press 3-3-2-2-2

strict pull ups x 3-5 reps

B.

5 sets:

In 90s, complete

1 rounds of Cindy + max cal row in time remaining

score = total cals rowed

rest 90s between sets

“Cindy” 

5 pull ups

10 push ups

15 air squats