Workout of the Day

01.18.23

“Bulking SZN” Week 7 Day 3

10 sets (off floor) : e2mom

set 1 – 4 : up to 70 %

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

sets 5 – 10 : up to 85-90%

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

goal is 2 lifts at 85% or higher

12-min amrap

120 double unders
60 t2b
30 power cleans (135/95)

01.17.23

“Bulking SZN” Week 7 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 – 10 : up to 85-90%

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

goal is 2 lifts at 85% or higher

for time (12-min)

21 – 15 – 9

power snatch (95/65)
bar facing burpees

01.16.23

“Bulking SZN” Week 7 Day 1

6 sets : e2:30

3 x 5 : back squat @ 80% of 1rm
3 x 5 : front squat @ 80% of 1rm

*5-10lbs heavier than last week*

16-min amrap w/partner

30 double unders
7 pull ups
7 thrusters (95/65)

*alternate full rounds w/partner, SPRINT each round*

01.15.23

7 rounds : emom

3 rope climbs (scale accordingly)
6 devil press (50/35)
9 high box jumps (30/24)
12/10 cal bike
rest

01.14.23

for time w/partner (40-min)

100 Cal Row

- 10 Rounds
  • 3 Cleans (135/95)
  • 3 Front Squats
  • 3 S2OH

80 Cal Row

- 8 Rounds
  • 2 Cleans (185/125)
  • 2 Front Squats
  • 2 S2OH

60 Cal Row

- 6 Rounds
  • 1 Cleans (225/155)
  • 1 Front Squat
  • 1 S2OH

01.13.23

2 rounds (20-min)

60 double unders
40 wall ball (20/14)
20 box jump overs (24/20)
40 double unders
30 wall ball
10 box jump overs
20 double unders
20 wall ball
5 box jump overs

4 sets :

10 single leg step ups (hold KB)
10 heels elevated goblet squats

superset, then rest 2-min between each set

01.12.23

“Bulking SZN” Week 6 Day 4

for time (30-min)

1000m row
50/40 cal bike
50 burpees to target
50/40 cal bike
1000m row

01.11.23

“Bulking SZN” Week 6 Day 3

e2mom

4 sets : 3 push press @ 70-80% of 1rm clean & jerk

6 sets : 2– point clean & jerk @ 75-85% of 1rm clean & jerk

15-min amrap

3 wall walks
12 alternating arm db snatch (50/35)
15 air squats

“Bulking SZN” Week 6 Day 2

snatch : e2mom

4 sets (off rack)

2 behind neck push press + 1 pause OHS @ 75-80% of 1rm snatch

6 sets :

2 point snatch (above knee, floor) @ 75-85%

for time (14-min)

21 – 15 – 9 – 6 – 3

power snatch (75/55)
pull ups

01.09.23

“Bulking SZN” Week 6 Day 1

6 sets : e2:30

3 x 5 : back squat @ 77% of 1rm
3 x 5 : front squat @ 77% of 1rm

*5-10lbs heavier than last week*

5 rounds (20-min)

12/10 cal bike
6 burpee box jumps (24/20)
3 back squats (off rack) @ 65%

rest 1-min

01.08.22

for time (30-min)

60 burpees
80 box step ups *holding DB (50/35)
100 push ups

every :90 : 5 air squats + 5 push ups

01.07.23

3 rounds

160 double unders
80 cal bike
40 toes to bar
20 snatches

men (135,155,185)
women (95,105,125)