Workout of the Day

3×2 @ 90-95% Push Press*
*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
10-16 // 3×2 // 90-95 (1 set e/2:00)

3 SETS FOR QUALITY
ON A 6:00 RUNNING CLOCK…
20 Alt. DB Slides
100m Crossbody Carry (Athlete Choice, Moderate)*
10 tuck up + 10 sit up
20 Russian KB Swings
Walking Rest or EZ Cardio w/Time Remaining

*One KB/DB in Front Rack and one KB/DB in Suitcase Hold. Switch sides at the 50m mark.
*Use hallway for carry
** reduce reps if unable to finish withing 6:00

DB Slide: https://www.youtube.com/watch?v=Mvj3aHUK8ZA

ON A 3:00 RUNNING CLOCK…
20 – 30 Push-Ups
Max Cal Row in Time Remaining
-Rest 1:30-

ON A 3:00 RUNNING CLOCK…
20 – 30 Ring Rows
Max Cal Bike in Time Remaining
-Rest 1:30-

ON A 3:00 RUNNING CLOCK…
20 – 30 DB Z Press
Max Cal Row in Time Remaining
-Rest 1:30-

ON A 3:00 RUNNING CLOCK…
20 – 30 Alt. No-Push-Up Renegade Row
Max Cal Bike in Time Remaining

POST WORKOUT STRENGTH
3 SETS
20 Alt. DB Curls
15-20 Incline DB Bench Press*

5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises

Retest Day

“TERMINAL VELOCITY”
FOR TIME
800m Run
70 Wall Balls*
800m Run
*Every Time You Break, Perform 5 Toes to Bar or 10 Sit Ups.

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

STRENGTH TIMELINE MIN // REPS // %
0-2 // 4 // 50-60
2-4 // 4 // 60-70
4-6 // 4 // 70-80
6-8 // 2 // 80-90
8-18 // 3×2 // 90-95 (1 set every ~3:00)

EMOM x 12 MINUTES
MIN 1 – 4 Deadlifts + 10 Box Jumps (step down)
MIN 2 – :45 Max Cal Bike
MIN 3 – Rest

Saturday

4×3 @ 85-90% Front Squat*
*Base percentages off 2-Rep Heavy.

STRENGTH TIMELINE
0-3 Light Sets (1-2 sets of 6 reps)
3-6 Mod Sets (1-2 sets of 4 reps)
6-9 Mod-Hvy Sets (1-2 sets of 3 reps) 9-16 Heavy Sets (3 sets of 2 reps)

 BENCHMARK WORKOUT
“CLEARANCE SALE”

3 SETS
AMRAP x 4 MINUTES*
6 Front Squats
8 Pull-Ups
10 Box Jump Overs **

-Rest 1:00 b/t Sets-

*Pick up where you left off.
** Step down from box