Workout of the Day

Join us at BOOST Wellness Center at 11am for a complimentary recovery session,  reserve a spot on zenplanner.

7 rounds : emom

1. 3 man makers
2. 6 strict pull ups
3. 9 push up w/shoulder taps
4. 12 sit ups

for time (30-min)

50 – 40 – 30 – 20 – 10

• deadlift (185/125)
• box jump overs (24/20)
• row

“Bulking SZN” Week 1 Day 5

for time (14-min)

18 – 15 – 12 – 9 – 6

• cal bike
• thrusters (95/65)

4 sets : e3mom

5 x 1 1/4 front squats @ 50-60% of 1rm clean & jerk

Thursdays Programming will be cardio based.  This is VERY important to learn how to pace and improve endurance.

4 rounds (35-min)

• row 800m
• 20 burpees to target

3-min rest between rounds

post WOD mobility/recovery (10-min)

“Bulking SZN” Week 1 Day 3

5 sets : shoulder press

• 3 x 5 @ 50-60%
• 2 x 3 @ 60-65%

4 sets : 3 – point clean & jerk @ 50-60%

(hip, above knee, floor)

5 rounds : emom

1. 60 double unders
2. 12 t2b
3. 6 devils press (50/35)

“Bulking SZN” Week 1 Day 2

snatch : e2mom

4 sets (off rack)

• 3 behind neck push press + 2 pause OHS @ 50-60% of 1rm snatch

4 sets :

• 3 point snatch (hip, mid thigh, floor) @ 50-60%

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

for time (18-min)

2 – 4 – 6 – 8 – 10

• power snatch (95/65)
• chest to bar

rest 3-min

10 – 8 – 6 – 4 – 2

• power snatch (95/65)
• chest to bar

“Bulking SZN” Week 1 Day 1

6 sets : e2mom

• 3 x 5 : back squat @ 60% of 1rm
• 3 x 5 : front squat @ 60% of 1rm

3 rounds : e6mom

• 25/20 cal row
• 20 plate OH walking lunge steps (45/35)
• 15 wall ball

4 rounds : emom

1. 15/12 cal ski
2. 12 db hang clean & jerks
3. 9 high box jumps

rest 3 – min 

4 rounds : e3mom

• 25 sit ups
• 20 russian twist w/DB
• 15 push ups

rest 3 -min

12-min amrap

10, 20, 30, 40…… etc

• db hang clean & jerks
• box jumps

for time (35-min)

10 rounds : alternating full rounds w/partner

• 10 thrusters (95/65)
• 30 double unders

100 cal bike

10 rounds

• 10 thrusters
• 30 double unders

Fridays programming will be WOD first then lift/accessory/recovery.  We want you to hit the WODs at 100%.   Keep in mind the open is approaching!

5 rounds (14-min)

• 10 lateral burpees over bar
• 5 power cleans (165/115)

4 rounds : e3mom

5 deadlifts @ 7/10 RPE

purpose is to be able to pull weight off the floor after you’re fatigue, with good form!

bench press : 6 x 3 @ 75-80%

5 rounds

:30 max reps/:30 rest

1. bench press (95/65)
2. high box jumps (30/24)
3. push ups
4. ring dips/box dips

warm up : 3 sets : light

• 3 behind neck push press + 2 pause ohs

6 sets : ohs

• 5 – 4 – 3 – 5 – 4 – 3

10 rounds (24-min)

• 3 bar muscle ups
• 6 burpees to target
• 9 wall ball