Category Archives: Workout of the Day

Friday

A.

2 sets 4-6 reps strict pull-ups

2 sets 3-5 reps strict pull-ups

B.

2 rounds for time (15 min cap):

Rx

80 DUs

20 power cleans (135/95)

80 DUs

12 ring muscle-ups

80 DUs

20/arm DB snatches (50/35)

80 DUs

12 bar muscle-ups

scaled

80 lateral bar hop overs

20 power cleans (135/95)

80 lateral bar hop overs

20 pull ups + 20 push ups

80 lateral bar hop overs

20/arm DB snatches

80 lateral bar hop overs

20 pull ups + 20 push ups

Thursday

A.

tempo strict press 7-6-5-4-4 (31X1)

B.

3 tough sets of 10-12 ring rows (3112)

C.

18 min amrap:

alternate full rounds with a partner

18/15 cal row

9 thrusters (115/85)

6 bar facing burpees

Friday

A.

4 sets:

4-6 reps strict pull-ups (add weight if possible)

B.

EMOM for 15 minutes:

Rx 5 DB thrusters (45/30) + 5 pull-ups

Rx+ 6 DB thrusters (45/30) + 6 CTB pull-ups 

Thursday

A.

tempo strict press 8-7-6-6-5 (31X1)

B.

3 tough sets of 8-10 ring rows (3112)

C.

8 rounds (24 total work intervals):

20s max reps DUs

10s rest

20s max reps push ups

10s rest

20s max cal row

10s rest