Workout of the Day

for time (14-min)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

thrusters (115/75)

*5 bar facing burpess between each set of thrusters, workout starts with burpees*

4 sets : e3mom

5 x 1 1/4 front squats @ 65-75% of 1rm clean & jerk

“Bulking SZN” Week 5 Day 4

for time (36-min)

3000m row

e3mon : run 200m

*workout starts with 200m run*

“Bulking SZN” Week 5Day 3

e2mom

4 sets : 3 push press @ 65-75% of 1rm clean & jerk

6 sets : 2– point clean & jerk @ 70-80% of 1rm clean & jerk

(above knee, floor)

3 rounds : every 6-min

• 10 power cleans (135/95)
• 15 pull ups
• 20/18 cal row

“Bulking SZN” Week 5 Day 2

snatch : e2mom

4 sets (off rack)

• 2 behind neck push press + 1 pause OHS @ 70-75% of 1rm snatch

6 sets :

• 2 point snatch (above knee, floor) @ 70-80%

10 rounds (14-min)

• 35 double unders
• 1 squat snatch @ 75%

• 8am & 9am Group Class
• 10 – 12:30 open gym
• 12:30 Group Class

“Bulking SZN” Week 5 Day 1

6 sets : e2:30

• 3 x 5 : back squat @ 75% of 1rm
• 3 x 5 : front squat @ 75% of 1rm

for time (16-min)

27 – 21 – 15 – 9

• wall ball
• t2b
• burpees to target

365 Days of the Year

• Jan 31 : Kb swings
• Feb 28: deadlift
• March 31 : t2b
• April 30 : hang cleans
• May 31 : shoulder to overhead
• June 30 : sit ups
• July 31 : thrusters
• Aug 31 : pull ups
• Sept 30 : box jump overs
• Oct 31: push ups
• Nov 30 : db snatches
• Dec 31 : burpees to target

rx : barbell (95/65) dumbell (50/35)

scaled : barbell (75/55) dumbell (35/20)

“Bulking SZN” Week 4 Day 5

12-min amrap

• 3 clean & jerks (155/105)
• 30 double unders

4 sets : e3mom

5 deadlifts @ 70-75%

• 3-min max cal row
  • rest 3-min
• 3-min max cal bike
  • rest 3-min
• 3-min max cal ski
  • rest 3-min
• 2-min max cal row
  • rest 2-min
• 2-min max cal bike
  • rest 2-min
• 2-min max cal ski
  • rest 2-min
• 1-min max cal row
  • rest 1-min
• 1-min max cal bike
  • rest 1-min
• 1-min max cal ski

*score is total calories*

“Bulking SZN” Week 4 Day 3

5 sets : shoulder press

• 3 x 5 @ 65-75%
• 2 x 3 @ 75-80%

5 sets : 3 – point clean & jerk @ 65-75%

(hip, above knee, floor)

8 rounds (14-min)

• 6 deadlift
• 6 front squats
• 6 shoulder to overhead

*anytime bar is dropped, perform 6 bar facing burpees*

rx (95/65)

“Bulking SZN” Week 4 Day 2

snatch : e2mom

5 sets (off rack)

• 3 behind neck push press + 2 pause OHS @ 65-75% of 1rm snatch

5 sets :

• 3 point snatch (hip, mid thigh, floor) @ 65-75%

*hip & mid thigh can be power. off floor, squat snatch & pause in catch*

5 rounds : emom

1. 3 snatch @ 70%
2. 6 bar muscle ups/strict pull ups
3. 9 burpee box jump overs (24/20)
4. 12/10 cal bike

“Bulking SZN” Week 4 Day 1

6 sets : e2mom

• 3 x 5 : back squat @ 72% of 1rm
• 3 x 5 : front squat @ 72% of 1rm

7 rounds

:90 on/: 90rest

• buy in : 50 double unders
• 150 kb swings

continue this pattern, until 150 kb swings are complete or time expires

Group Classes @ 8am & 9:30 (90 min classes)

12 Days of Christmas

• 1 clean & jerk (185/125)
• 2 muscle ups
• 3 front squats (185/125)
• 4 hspu
• 5 deadlift (185/125)
• 6 push ups
• 7 hang power cleans (135/95)
• 8 burpees
• 9 pull ups
• 10 thrusters (135/95)
• 11 toes to bar
• 12 cal assault bike