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

Workout of the Day

10.12.14

10.11.24

10.10.24

10.09.24

10.08.24

10.07.24

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