Category Archives: Workout of the Day

Wednesday

A.

back squat 7-5-3-7-5-3 (yes. again.)

2 sets of 7-5-3, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier.

Example 
7 @ 100 
5 @ 110 
3 @ 120 
7 @ 105 
5 @ 115 
3 @ 125

B.

8 min amrap:

1k run + max reps burpee CTB pull-ups (use a pull-up bar 6″ above your max reach)

Friday

A.

5-6 sets:

clean deadlift + hang clean high pull + hang power clean

B.

In 6 mins, complete:

30 bar facing burpees (buy in)

then, amrap:

12 hang power cleans (155/105)

12 CTB pull ups

~3 mins rest~

In 6 mins, complete:

20 bar facing burpees (buy in)

then, amrap:

6 hang power snatch (135/95)

6 BMUs

Thursday

A.

back squat 7-5-3-7-5-3

2 sets of 7-5-3, increase loads slightly with each wave so that the second time you perform a particular rep set, the weight is heavier.

Example 
7 @ 100 
5 @ 110 
3 @ 120 
7 @ 105 
5 @ 115 
3 @ 125

B.

4 rounds for time:

200m run

15 box jump overs

12 double KB front squats (50/35)

Friday

Every minute, on the minute, for 36 minutes (6 sets):
Station 1 – row for calories
Station 2 – 8/leg Bulgarian split squats
Station 3 – box jumps
Station 4 – KBS
Station 5 – plank hold
Station 6 – rest

Wednesday

A.

6-8 sets:

1 segment snatch deadlift + hang power snatch

B.

for time:

21-15-9

power snatch (95/65)

burpees over the bar

immediately into:

21-15-9

OHS (95/65)

burpees over the bar