Category Archives: Workout of the Day

Thursday

A.

5-6 sets:

2 split jerks 

B.

for 7 mins:

    EMOM: 7 box jump overs + max reps power C&J (115/85)

rest 3 minutes

for 7 mins:

    EMOM: 7 Push Press (115/85) + max reps bar-facing burpees

Wednesday

A.

deadlift

work up to a top set of 6 reps @ RPE 9.5-10 (heavier than last week!)

B.

3 sets of 6 reps @ -12% less than the top set

C.

EMOM 10 mins:

odd mins: 12 front rack lunge steps (135/95)

even mins: 9 deadlifts + 9 hang power cleans (135/95)*

*scale reps as needed!

Tuesday

30 min amrap:

teams of 2:

P1 – 2 rounds of:

   5 strict pull-ups

   10 push ups

   15 KBS

   30 DUs

P2 – rows for max cals until P1 is done with 2 rounds then switch stations