Blog2024-08-28T13:44:59-05:00

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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