Workout of the Day


A. Jerk, take 15 minutes to work up to a single

B. AMRAP in 15 minutes of:
Partner 1 – 400m Run
Partner 2 – Max Pull-Ups
*Score is total Pull-Ups. 



A. Bench Press @ 41X1, 5 sets of 3-5 reps; rest 4+ minutes
*Building up to a heavy set.

B. “Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters (75/55lbs)
7 Pull-Ups
7 Burpees
*Minimum 15 minutes of work. If you cannot hold 7’s, move to 6’s, then 5’s, etc…

Optional Running
*Taken from
“VO2 Max”
5 x (400m alternating: 50m sprint & 50m recovery jog) w/ 4-5 min rest b/t sets