Workouts of the Day

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest as needed

B.
For time:
800 Meter Run
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
800 Meter Run

Coach’s Draw!

A)
In 15 minutes: build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B)
For time:
50/40 Cal Row
50 Wall Balls (20/14 lbs)
50/35 Cal Assault/Echo 75/50 Cal Schwinn
50 Wall Balls (20/14 lbs)

A)
Every 2 minutes, for 8 sets (16 min):
Hang Clean + Clean

Build from approximately 60% to today’s heavy complex.

B)
For time:
800 Meter Run
40 Power Cleans (135/95 lbs)
800 Meter Run

A)
Every 90 seconds, for 3 sets (4:30 min):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 6 sets (12 min):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

B)
9 min AMRAP:
6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar

A)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed between sets

B)
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (70/53)
20 Alternating Reverse Lunges with KB Goblet Hold (70/53)

A)
“Cindy”
20 minutes AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!

Compare your results to January 5, 2021. 

A)
15 min AMRAP:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B)
15 min AMRAP:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (53/35)

A)
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1

*Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Read more on why we love tempo training!

B)
“Charley Horse”
For time:
50/35 Cal Assault/Echo 75/50 Cal Schwinn/Row 

25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

*Barbell starts from the ground*

Compare results to December 28, 2020. 

A)
Every 2 minutes, for 8 sets (16 min):
Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

*A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.

B)
Option 1
9 – 7 – 5 reps for time:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring or Stationary Dips
10 Power Cleans
20 Ring or Stationary Dips
5 Power Cleans
10 Ring or Stationary Dips