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

Workout of the Day

10.04.24

“if you ain’t first, you’re last”

week 6 day 5

4 rounds

  • 10 burpee box jump overs (24/20)
  • 200m run
    • rest 2-min
  • 20 cal bike
  • 10 burpee box jump overs
    • rest 2-min

accessory/pump

3 sets

10.03.24

“if you ain’t first, you’re last”

week 6 day 4

  • 3 x 10 : push press @ 65% of max clean & jerk
  • 3 x 5 : bench press @ 7/10 rpe

5 rounds (20-min)

  • 15/12 ski row
  • 12 kb swings (24/16)
  • 9 bench press (135/95)
  • max rep push ups
    • rest 1-min between sets

10.02.24

“if you ain’t first, you’re last”

week 6 day 3

  • 4 sets : 2 receive position snatch @ 65-70%
    • 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 @ 65-70%

12-min amrap

  • 40/35 cal row
  • 20 db hang clean & jerks (50/35)

10.01.24

“if you ain’t first, you’re last”

week 6 day 2

  • 3 x 6: back squat @ 85%

    • rest 3+ min between sets

  • 5 sets : emom

    • 2 front squats @ 75%

for time (12-min)

  • 50/40 cal bike
  • 40 pull ups
  • 30 thrusters (95/65)

09.30.24

“if you ain’t first, you’re last”

week 6 day 1

  • 2 x 10 : goblet cossak squat (10 each leg)
  • 3 x 5 : strict/weighted pull ups
  • deadlift – 2-3 sets to warm up to 65%
  • 5 sets : emom : 5 deadlift @ 65%

 

5 rounds : e4mom

  • 40 double unders
  • 200m run
  • 10 deadlift (185/125)
Go to Top