Workout of the Day

Friday

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Front Squat*
*Re-Test Day!

FOR TIME
50 Wall Balls
Into…

3 ROUNDS
12 Box Jump Overs (step down)
12 Push Press (115lb max)
Into…

50 Wall Balls

Wednesday

EMOM x 20 MINUTES
MIN 1&2 – AMRAP of: 24 Jump Ropes + 6 Alt. DB Devil’s Clean
MIN 3 – 200m Run
MIN 4 – Rest

PARTNER FINISHER IN TEAMS OF 2…
FOR TIME
800m Run*
*Partners alternate every 100m until complete 800m total.

Tuesday

5-5-5* Push Press
*Start light and build to light-moderate.

DELOAD DAY! 

BENCHMARK WORKOUT “TENET”
FOR TIME
9-12-15
Pull-Ups
Thrusters

-Rest 3:00-

FOR TIME
15-12-9
Chest to Bar Pull-Ups
Thrusters

Pull Up Options: Pick 2 options (1 easier/ 1 harder): Jumping Pull Ups for the 9-15-12 is a great option for today
– Jumping Pull Ups
– Ring rows
– Banded

NOTE: Last Seen 10/21/22

Monday

5-5-5* Deadlift
*Start light and build to light-moderate.

DELOAD DAY!

8 SETS (:20 ON/ :10 OFF)
MOVT 1 – DBL KB Deadlift
MOVT 2 – Box Jumps
MOVT 3 – Russian KB Swing
MOVT 4 – Alt. KB Goblet Step-Ups

*1 SET= MOVT 1-MOVT 4.

3×2 @ 90-95% Front Squat*
*Base percentages off 2-Rep Heavy.

STRENGTH TIMELINE
MIN // REPS // %
0-2 // 5 // 40-50
2-4 // 5 // 50-60
4-6 // 3 // 60-70
6-8 // 3 // 70-80
8-10 // 2 // 80-90
10-18 // 3×2 // 90-95 (1 set e/~2:30)

“JACKIE”
FOR TIME
1,000m Row
50 Thrusters (no more than an empty barbell 45/35lb)
30 Pull-Ups

*Pull Up scale: ring row, banded or jumping