Workout of the Day

01.30.23

“Bulking SZN” Week 9 Day 1

TEST WEEK 1

back squat – 5rm
- 5-6 sets to establish a 5 rep max.
front squat – 3 heavy singles @ 85+%

WOD RETEST

min 00:00 – 7:00

3 rounds

10 front squat (155/75)
10 t2b
10 bar facing burpees

min 7:00 – 14:00

30 bar facing burpees
30 t2b
30 front squat (115/75)

01.29.23

4 rounds : emom

15/12 cal ski
12 hang db snatch to reverse lunge
9 high box jumps (30/24)

rest 3-min

4 rounds : e3mom

12 db snatch (50/35)
12 burpee box jumps (24/20)

rest 3-min

12-min amrap

5 pull ups
10 push ups
15 air squats

01.28.23

for time w/partner (40-min)

100 cal bike
60 power clean (135/95)
60 bar facing burpees
40 squat cleans (155/105)
40 bar facing burpees
20 clusters (185/125)
20 bar facing burpees
100 cal bike

01.27.23

5 rounds (14-min)

60 double unders
12 t2b
9 shoulder to overhead (135/95)

3 sets :

10 good mornings (weight is athletes decision)
:30 plank
10 single arm DB press

rest 2 min between sets

01.26.23

10 rounds (35-min)

20/18 cal row
10 burpees over erg
- rest 1-min

in remaining class time work on mobility

01.25.23

“Bulking SZN” Week 8 Day 3

10 sets (off floor) : e2mom

set 1 – 4 : up to 70 %

1 power clean
1 front squat
1 push press
1 push jerk

sets 5 – 8: up to 85%

1 clean liftoff (pause at knee)
1 clean & jerk (off floor)

sets 9 – 10 :

1 clean & jerk @85+%

goal is 2 lifts heavier than last week

for time (16-min)

30 – 20 – 10

db hang clean & jerk (50/35)
wall ball
pull ups

01.24.23

“Bulking SZN” Week 8 Day 2

10 sets (off floor) : e2mom

set 1 – 4 : up to 70 %

1 high pull
1 snatch
1 snatch balance
1 ohs

sets 5 – 8 : up to 85-90%

1 snatch liftoff (pause at knee)
1 snatch (off floor)

set 9 – 10 : at 85+%

1 snatch (off floor)

goal is 2 lifts heavier than last week

4 rounds

15/12 cal bike
10 burpees
max “unbroken” power snatch (95/65)
rest 2- min

Complete 50 reps or 4 rounds, whatever happens first

01.23.23

“Bulking SZN” Week 8 Day 1

6 sets : every 3 – min

3 x 5 : back squat @ 82% of 1rm
3 x 5 : front squat @ 82% of 1rm

*5-10lbs heavier than last week*

for time (15-min)

15- 12 – 9 – 6 – 3

front squat (115/75)
t2b
hspu

HAPPY BIRTHDAY COACH ANGELA

01.22.23

5 rounds : e6mom

21 kb swings
18 alternating leg lunges *hold KB
15 kb sdhp
12 step ups *hold KB
9 burpee box jumps

01.21.23

for time w/partner

100 cal row
80 wall ball
60 deadlift (135/95)

80 cal row
60 wall ball
40 deadlift (225/155)

60 cal row
40 wall ball
20 deadlift (315/205)

01.20.23

“Bulking SZN” Week 7 Day 5

5 rounds (14-min)

9 high box jumps (30/24)
6 bar muscle ups
3 power snatch (155/105)

4 sets : e3mom

5 pause ohs @ 50-60% of 1rm snatch

01.19.23

“Bulking SZN” Week 7 Day 4

8 rounds

1-min max calories bike
- rest 1 – min between each round

rest 5-min then switch machines