Category Archives: Workout of the Day

Tuesday

A.

build to last week’s top set of heavy 2 rep deadlift

then, 

one set of max reps at 80%

rest fully, then,

one set of max reps at 60%

B.

5 sets, one set every 3 mins, each set for time: 

12 CTB pull ups 

21 KBS (53/35)

200m run

Monday

A.

6 Sets:

1 tempo pause front squat (52X1) + 1 rep with no tempo, no pause

B.

for time (14 min cap):

25 TTB

50 DUs

15 front squats (135/85)

25 TTB 

50 DUs

13 front squats (185/115)

25 TTB

50 DUs

11 front squats (225/145)

Friday

A.

6 sets strict press

3 reps at 80%

2 reps at 85%

1 rep at 90%

3 reps at 85-88%

2 reps at 90-92%

1 rep at 95+%

B.

5 sets: In 2 mins, complete:

12 deadlifts (155/105)

9 hang power cleans

6 TTB

max HSPUs

rest 30s between sets

Thursday

A.

build to today’s heavy:

1 snatch deadlift + 1 hang snatch high pull + 1 hang power snatch

B.

for time:

21 hang power snatch (135/95)

21 box jump overs 

200m run

15 hang power snatch

15 box jump overs 

200m run

9 hang power snatch

9 box jump overs 

200m run

Wednesday

A.

2 sets of: 8-6-4 back squat waves

B.

5 sets: 

In 90s, complete:

6 front rack lunge steps (135/95)

9 front squats

12 TTB

max cal row

rest 90s between sets

score = total cals rowed

Monday

A.

6-8 sets:

1 push jerk + 1 split jerk

B.

for time:

3 rounds:

   9 push press (135/95)

   6 thrusters (135/95)

   3 burpees over the bar

right into

3 rounds:

   12 push press (95/65)

   9 thrusters (95/65)

   6 burpees over the bar

Thursday

A.

strict press

5 reps at 75%

3 reps at 80%

1 rep at 85%

3 reps at 87%

2 reps at 90%

1 rep at 95%

2 sets of 8 reps as heavy as possible

B.

6 min amrap:

3 rounds of: 

   15 pull ups

   9 power clean and jerks (95/65)

then, max reps burpee box jump overs

3 mins rest

6 min amrap:

2 rounds of: 

   12 CTB pull ups

   9 power clean and jerks (135/95)

then, max reps burpee box jump overs