Workout of the Day
10.12.14
for time (35-mn)
- 3000m row
- 60 hang clean 95/65
- 2000m row
- 40 power cleans 135/95
- 1000m row
- 20 squat cleans (185/125
10.11.24
“if you ain’t first, you’re last”
week 7 day 5
6 rounds : e5mom
- 200m run
- 10 burpee box jump overs
- 20/18 cal bike
accessory/pump
3 sets
- 10 db push press
- 15 bent over lat raise
- 20 front to lat raise (alternating)
10.10.24
“if you ain’t first, you’re last”
week 7 day 4
- 3 x 10 : push press @ 70% of max clean & jerk
- 3 x 5 : bench press @ 8/10 rpe
for time (18-min)
- 400m run
- 21 push press (95/65)
- 21 t2b
- 400m run
- 15 push press
- 15 t2b
- 400m run
- 9 push press
- 9 t2b
- 400m run
10.09.24
“if you ain’t first, you’re last”
week 7 day 3
- 4 sets : 2 receive position snatch @ 70-75%
- 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
- 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 75-80%
- 2 x 2 : snatch pulls @ 80+%
- 4 sets : 2 touch and go cleans + 1 hang squat clean @ 70-75%
12-min amrap
- 60 cal row
- 40 alternating arm db snatch (50/35)
- 20 bar muscle ups
scaling :
- jumping/banded bar muscle up
- burpee + kipping pullups
- 4 x (5 jumping pull ups + 5 push ups)
10.08.24
“if you ain’t first, you’re last”
week 7 day 2
- back squat – 5rm
- build to a heavy set of 5 for the day. 2-3 heavy sets. Rest as needed between
- 5 sets : emom
- 2 front squats @ 80%
3 rounds – (18-min)
- 100 double unders
- 50 air squats
- 25/20 cal bike
10.07.24
“if you ain’t first, you’re last”
week 7 day 1
- 2 x 8 : goblet cossak squat (10 each leg)
- 3 x 3: strict/weighted pull ups
- deadlift – 2-3 sets to warm up to 70%
- 5 sets : emom : 5 deadlift @ 70%
for time (16-min)
15 – 12 – 9 – 6 -3
- pull ups
- deadlift (225/155)
- bar facing burpees
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