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

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)

10.04.24

“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
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