Workout of the Day
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
10.06.24
HYROX Workout
- 2 rounds
- 800m run
- 40 walking lunge steps (db backrack). (50/35)
- 4 rounds
- 400m run
- 10 single arm devil press (alternating arm) (50/35)
10.05.24
Blood & Sweat for a Cure Charity Workout
To participate in this even please register through the website below
https://www.bloodandsweatforacure.com/event-details/crossfit-nine7
19-min amrap
- 218m row
- 6 box jumps
- 9 wall ball
*alternating full rounds w/partner
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 kb crush bicep curls
- 15 dumbell pull overs (on floor)
- 2o kb gorilla rows (alternating arms, 10 each side)
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
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