Workout of the Day

“Barbell For Boobs”

WOD # 1 (15-min)

partner 1 : max out snatch

partner 2 : max out clean & jerk

WOD #2 (25-min)

• Double “Isabel”
  • 60 snatches (135/95)
• “Karen”
  • 150 wall balls
• Double “Grace”
  • 60 clean & jerks (135/95)

Strength Cycle Week 8 Day 5

push

• 3 x 6 : bench press RPE 8/10
• 2 x 15 : ring push ups

pull

• 2 x 15 : rdl
• 3 x 6 : deadlift RPE 8/10

2 rounds (20-min)

• 200m run
• 20 bench press (95/65)
• 200m run
• 20 deadlift (135/95)

immediately into…

2 rounds 

• 100m run
• 10 bench press (135/95)
• 100m run
• 10 deadlift (185/125)

Strength Cycle Week 8 Day 4

3 sets of each :

• 15 rb face pulls
• 15 bent over lat raise
• 15 seated lat pull down (use RB & PVC)

5 rounds : emom

1. 15/12 cal row
2. 12/10 cal bike
3. 9 high box jumps (30/24)
4. 6 strict pull ups

Strength Cycle Week 8 Day 3

clean & jerk : e2mom

6 sets @ building up to 80%%

• 1 clean liftoff (bologna)
• 1 hang clean (bologna)
• 1 jerk

4 sets:

• 1 squat clean +  jerks @ 80+%

*goal is to end heavier than last week*

for time

• 100 – 80 – 60 – 40 – 20 : double unders
• 10- 8 – 6 – 4 – 2 : clean & jerks

• men : 135, 155, 185, 205, 225
• women : 95, 105, 125, 135, 155
• scaling : 60%, 65%, 70%, 75%, 80%

Strength Cycle Week 8 Day 2

front squat

10 sets : every 2:30

• 3 @ 82%
• 2 @ 85%
• 1 @ 87%
• 1 @ 90%
• 1 @ 92%
• 2 x 2 @ 90%
• 3 x 3 : 87%

14-min amrap

• 18/15 cal row
• 15 wall ball
• 12 t2b

Strength Cycle Week 8 Day 1

Snatch : e2mom

6 sets @ build up to 80%

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

4 sets :

• 1 snatch @ 80+%

*goal is to end heavier than last week*

5 rounds : e2mom

• 15/12 cal bike
• max rep snatch @ 70% of max weight from part 1.

rest 2-min between sets

4 rounds

• 20/18 cal row
  • :30 rest
• 200m run
  • :30 rest
• 60 double unders
  • :30 rest
• 10 burpees to target
  • 2-min rest

*SPRINT EACH STATION*

for time w/partner (40-min)

• 100 Cal Row
• 80 db hang clean & jerk  (50/35)
• 60 Box jump over
• 40 bar muscle ups

• 80 Cal Row
• 60 db hang clean & jerk
• 40 Box jump over
• 20 bar muscle ups

• 60 Cal Row
• 40 db hang clean & jerk
• 20 Box jump over
• 10 bar muscle ups

Strength Cycle Week 7 Day 5

push

• 3 x 8 : bench press RPE 7/10
• 2 x 15 : ring push ups

pull

• 2 x 15 : rdl
• 3 x 8 : deadlift RPE 7/10

4 rounds : e2mom

1. 200m run
2. 12 deadlift (185/125) + 6 strict pull ups

Strength Cycle Week 7 Day 4

2 sets of each :

• 10 alternating leg back racked lunges
• 10 single leg box squats (hold weight)
• 2x across – OH kb carry

5 rounds: emom

1. 15 kb swings (24/16)
2. 12 step ups hold KB
3. 9 goblet squats
4. 60 double unders

Strength Cycle Week 7 Day 3

clean & jerk : e2mom

6 sets @ 75-85%

• 2 clean liftoff (bologna)
• 1 hang clean (bologna)
• 1 jerk

4 sets:

• 1 squat clean +  jerks @ 85+%

20 rounds (18-min)

• 1 clean & jerk (185/125)
• 2 bar facing burpees
• 3 t2b

Strength Cycle Week 7 Day 2

front squat

10 sets : every 2:30

• 3 @ 80%
• 2 @ 82%
• 1 @ 85%
• 1 @ 87%
• 1 @ 90%
• 2 x 2 @ 87%
• 3 x 3 : 85%

4 rounds (16-min)

• 20 alternating arm db snatch (50/35)
• 15 box jump overs (24/20)
• 10 cal bike