A.
supersets
8-8-8 Back Squats
5-5-5 Front Squats
B.
9 min amrap:
3-6-9-12-15-18-21-… burpee box jump overs
15 KBS (53/35)
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
Tuesday
A.
5 sets:
a) 2 strict press
b) 3-5 strict pull-ups
B.
for time:
120-80-40 DUs
30-20-10 push press (95/65)
30-20-10 CTB pull-ups
Monday
A.
3 supersets:
10-8-6 Back Squats
5-5-5 Front Squats
B.
12 min amrap:
6 power cleans (135/95)
12 WBS
6 front rack lunge steps (135/95)
12 WBS
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
Wednesday
A.
6 sets:
2 deadlifts (~@ 87.5% of 1RM or aim to go slightly heavier than last weeks 3RM)
B.
9 min amrap:
3-6-9-12-15-18. . .
single arm alternating Devils Presses (50/35)
10 box jump overs after each set of Devils Presses
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