Workout of the Day

11.17.22

This is a mandatory rest/active recovery day. keep pace close to the recommend #s

2 rounds :

2-min row @ 1000/800 cal/hr
- 1-min rest
2-min ski @ 1000/800 cal/hr
- 1-min rest
2-min bike @ 60/50 rpm
- 1-min rest
2-min max rep sit ups
- 1-min rest

mobility cool down (15-min)

11.16.22

Strength Cycle Week 10 Day 3

clean & jerk : e2mom

3 sets : building up to 40%

3 muscle clean
2 front squat
1 push press

3 sets : building to 65-70%

1 liftoff (pause @ bologna)
1 clean pull (from floor)
1 clean & jerk (floor)

10-min to max out clean & jerk

for time (14-min)

150 double unders
30 pull ups
100 double unders
20 pull ups
50 double unders
10 pull ups

11.15.22

Strength Cycle Week 10 Day 2

front squat

10 sets : every 2:00

5 @ 60%
4 @ 65%
3 @ 70%
2 @ 75%
1 @ 80%
5 x 1 @ 80+%

Max out!

break longer if needed on the heavy singles

3 rounds (18-min)

40 air squats
30 kb swings (24/16)
20/18 cal bike

11.14.22

Strength Cycle Week 10 Day 1

Snatch : e2mom

3 sets : building up to 40%

3 muscle snatch
2 pressing snatch balance
1 heaving snatch balance

3 sets : building to 65-70%

1 liftoff (pause @ bologna)
1 high pull (from floor)
1 snatch (floor)
1 ohs

10-min to max out snatch

5 rounds : e3mom

20/18 cal row
10 burpee box jump overs (24/20)

11.13.22

6 ROUNDS :every 5-mins

15 KB Sumo High Pulls heavy
60 Double Unders
12 Medball cleans
8 push-up with hand reach

Between Rounds complete
:90 seconds on bike
- :30 seconds base
- :30 seconds push
- :30 seconds all out

11.12.22

for time w/partner (35-min)

50 – 40 – 30 – 20 – 10

cal row
pull ups
burpees over rower

*run 400m together, between each set*

11.11.22

Strength Cycle Week 9 Day 5

push

3 x 10 : alternating arm db chest press
2 x 20 : banded chest fly

pull

2 x 10 : rdl
3 x 5 : deadlift RPE 8/10

5 rounds (14-min)

11 deadlift (185/125)
11 push ups
22 double unders

11.10.22

Strength Cycle Week 9 Day 4

3 sets of each :

10 single arm DB row
15 rb face pulls
20 db hammer curls

5 rounds : emom

100m run
10 ring dips
15 kb swings
20 sit ups

11.09.22

Strength Cycle Week 8 Day 3

clean & jerk : e2mom

4 sets @ building up to 70%%

1 clean liftoff (bologna)
1 clean pull (floor)
1 clean & jerk

6 sets:

1 power clean & jerk @ 70+%

*goal is to end heavier than last week*

5 rounds (18-min)

20/18 cal row
15 box jump overs (24/20)
10 shoulder to overhead (115/75)

11.08.22

Strength Cycle Week 9 Day 2

front squat

10 sets : every 2:30

10@ 50%
8 @ 55%
6 @ 60%
4 @ 65%
2 @ 70%
5 x 2 @ 75+%

Heavy double. Goal is 90+%

15-min amrap

200m run
20 db hang clean & jerk
10 t2b

11.07.22

Strength Cycle Week 9 Day 1

Snatch : e2mom

4 sets @ build up to 70%

1 liftoff (pause @ bologna)
1 high pull (from floor)
1 snatch (floor)
1 ohs

6 sets : build to a heavy set of

1 snatch + 1 ohs

*goal is to 90% or more*

5 rounds : every 4-min

15/12 cal bike
10 ohs (95/65)
5 bar muscle ups

11.06.22

4 rounds : emom

15/12 cal ski
15 kb swings
15 russian twist

rest 3 – min

4 rounds : e3mom

20 goblet squats
200m run