Workout of the Day

ascension project week 8 day 4

2 rounds : e5mom

1. 800m run
2. 60 cal row/ski
3. 40 wall ball + 20 burpees to target

ascension project week 8 day 2

3 sets : of each

• :30 – :60 hs hold
• 10 behind neck push press (empty bar/light)
• 15 bent over lat raises
• 20 rb face pulls

then complete :

• 3 x 3 : shoulder press @ 9/10 rpe
• 3 x 6 : push press
  • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!
  • heavier than last week 

for time (25-min)

• 50 pull ups
• 100 push ups
• 150 air squats
• 1-mile run

MURPH is coming!!!

• Saturday 10:30am
• Monday 8 & 9:30am

2 rounds

3-min on/1-min off

buy in : 400m run

1. max cal ski
2. max burpee to plate
3. max db box step ups *one db
4. max cal bike *keep RPM (50+/40+)

ascension project week 7 day 5

• 3 sets : up to 60%
  • 2 clean pulls + 2 hang cleans + 2 fs
• 3 sets : up to 70%
  • 1 squat clean + 1 hang squat clean + 1 fs
• 5 sets : @ 70%
  • 3 touch & go power cleans
    • focus on reset & footwork. eyes forward, lock in

for time (16-min)

• 400m run
• 20 chest to bar
• 20 power cleans (155/105)
• 20 chest to bar
• 400m run

ascension project week 7 day 4

2 rounds (35-min)

• 200m run
• 20 cal ski/row
• 200m run
• 100ft burpee broad jump
• 200m run
• 2o HEAVY wall balls (30/20)
• 200m run
• 200m farmers carry (24/16)

ascension project week 7 day 3

2 sets : 1 muscle snatch + hang snatch + ohs
2 sets : 2 x (1 high pull  + 1 hang snatch) *both from below knee
3 sets : 1 liftoff (below knee)+ 1 snatch (floor)
3 x 3 : snatch  *catch lower each rep

4 rounds : e4mom

• run 400 m
• 6 power snatch @ 70% of 1rm

ascension project week 7 day 2

3 sets : of each

• :30 – :60 hs hold
• 10 behind neck push press (empty bar/light)
• 15 bent over lat raises
• 20 rb face pulls

then complete :

• 3 x 3 : shoulder press @ 8/10 rpe
• 3 x 6 : push press
  • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!

12-min amrap

• 40/35 cal row
• 30 bar facing burpees
• 20 shoulder to overhead (135/95)

ascension project week 7 day 5

2 sets :

• 10 single leg touch downs
• 20 calf raises *use same height as touch downs 
• :30 mini band static hold
• :60 squat hold *kb

back squat : 5 x 3 @ 85-90% of 5rm
front squat – 4 x 3 @ 80% *off floor

optional conditioning

• 4 x 15 cal bike + 200m run
• 4 sets : e3mom : 400m run
  • *scale distance to allow at least :30 rest

HAPPY MOTHERS DAY!

4 rounds : e4mom

1. 200m run + 100 ft sandbag walking lunge steps
2. 500m row/ski + 20 toes to post