Workout of the Day

10 Rounds
A) Row 15/12 cal
B) 9 Toes to Bar
A) 5 Power Clean (135/95)


Power Clean | Power Clean and Push Jerk | Row | Toes-to-Bar

Barbell Bettys

Twice Through:
Air Squats
Jumping Jacks
Jumping Squats
Scap Pull Ups
Scap Push Ups
Hip Bridges
Planking shoulder taps
Step Out Lunges (alternating legs)


Air Squat | Pull-up (Kipping) | Shoulder Taps | Walking Lunge


Descending rep sets to dial in on form while adding some weight, then a few heavy singles before heading back up the ladder.

See if your second 3, 5 and 10 can be a bit heavier than your first attempt at that number of reps.

Can be scaled to a different kind of squat if you have any wrist or shoulder issues that prevent you from going overhead.


Overhead Squat