Workout of the Day

“Bulking SZN” Week 3 Day 5

3 rounds (14-min)

• 15 deadlift (185/125)
• 30 wall ball

4 sets : e3mom

5 x 1 1/4 front squats @ 60-70% of 1rm clean & jerk

for time (40-min)

• 1500m row
  • rest 3-min
• 50/40 cal bike
  • rest 3-min
• 1000m row
  • rest 2-min
• 40/30 cal bike
  • rest 2-min
• 500m row
  • rest 1-min
• 30/20 cal bike

“Bulking SZN” Week 3 Day 3

5 sets : shoulder press

• 3 x 5 @ 65-70%
• 2 x 3 @ 70-75%

5 sets : 3 – point clean & jerk @ 60-70%

(hip, above knee, floor)

12-min amrap

• 60 double unders
• 6 burpee pull ups

“Bulking SZN” Week 3 Day 1

snatch : e2mom

5 sets (off rack)

• 3 behind neck push press + 2 pause OHS @ 60-70% of 1rm snatch

5 sets :

• 3 point snatch (hip, mid thigh, floor) @ 60-70%

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

5 rounds : e3mom

• 15/12 cal bike
• 6 power snatch @ 65%

“Bulking SZN” Week 3 Day 1

6 sets : e2mom

• 3 x 5 : back squat @ 70% of 1rm
• 3 x 5 : front squat @ 70% of 1rm

min 00 – 7:00

3 rounds

• 10 front squat (115/75)
• 10 t2b
• 10 bar facing burpees

min 7:00 – 16:000

• 30 bar facing burpees
• 30 t2b
• 30 front squats

5 rounds : e6mom

• 25 kb swings
• 2o sit ups
• 15 push ups
• 100 double unders

for time (35-min)

• 2000m row
• 100 db hang clean & jerks
• 100 cal bike
• 100 db hang clean & jerks
• 2000m row

“Bulking SZN” Week 2 Day 5

4 rounds : (16-min)

• 24 deadlift
• 18 hang power cleans
• 12 shoulder to overhead

rx (95/65) scaled (75/55)

4 sets :

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

superset, then rest 2-min between each set

“Bulking SZN” Week 2 Day 4

8 rounds (30-min)

• 250m row
• 15/12 cal bike (60/50 rpm)
  • *men try to hold close to 60rpm
  • *women try to hold close to 50rpm
• rest 1-min between each round

any remaining class time … STRETCH

“Bulking SZN” Week 2 Day 3

5 sets : shoulder press

• 3 x 5 @ 60-65%
• 2 x 3 @ 65-70%

4 sets : 3 – point clean & jerk @ 60-65%

(hip, above knee, floor)

for time (16-min)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1  : wall walks

10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 : double unders

“Bulking SZN” Week 2Day 2

snatch : e2mom

4 sets (off rack)

• 3 behind neck push press + 2 pause OHS @ 60-65% of 1rm snatch

4 sets :

• 3 point snatch (hip, mid thigh, floor) @ 60-65%

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

for time (18-min)

2 rounds

• 9 ohs (95/65)
• 9 t2b

rest 1-min 

2 rounds

• 12 ohs (95/65)
• 12 t2b

rest 2-min

2 rounds

• 15 ohs
• 15 t2b

“Bulking SZN” Week 2 Day 1

6 sets : e2mom

• 3 x 5 : back squat @ 65% of 1rm
• 3 x 5 : front squat @ 65% of 1rm

if you do NOT know your 1rm increase 5-10lbs from last week

for time (24-min)

:90 on/: 90rest

• buy in : 10/8 cal bike
• 100 burpees to target

continue this pattern, until 100 burpees are complete or time expires