Workout of the Day

Strength Cycle Week 7 Day 1

Snatch : e2mom

6 sets @ 75-85%

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

4 sets :

• 1 snatch @ 85+%

5 rounds : e3mom

• 60 double unders
• 7 power snatch (95/65)
• 7 ohs (95/65)

Strength Cycle Week 6 Day 5

4 rounds : emom

1. 15/12 cal ski
2. 15 plate ground to overhead
3. 15 russian twist

rest 3 – min

4 rounds : e3mom

• 20 oh lunges
• 200m run

rest 3 – min

12-min amrap

• 400m run
• 20 plate ground to over head
• 10 burpees to plate

for time w/partner (30-min cap)

60 – 40 – 30

• thrusters (95/65)
• pull ups
• cals on bike

push

• 3 x 10 : push press rpe 6/10
• 2 x 10 : db bench press rpe 6/10

pull

• 3 x 10 : supinated grip bent over row rpe 6/10
• 2 x 12 : banded strict pull ups

14 – min amrap

3 – 6 – 9 – 12 – 15……..etc

• kb swings
• push ups
• sit ups

Strength Cycle Week 6 Day 4

2 sets of each :

• 15 rb face pulls
• 15 single arm db high pull (light)
• 15 bent over lat raise
• :30 handstand hold

5 rounds – emom

1. 100m run
2. 3 wall walks
3. 12 alternating arm renegade rows (6 each arm)
4. 15 air squats

Strength Cycle Week 6 Day 3

clean & jerk : e2mom

6 sets @ 70-80%

• 2 clean pulls (off floor)
• 1 hang power clean (bologna)
• 1 jerk

4 sets:

• 2 squat clean +  jerks @ 80-85%

12-min amrap

• 30 t2b
• 20 power cleans (135/95)
• 10 burpee box jumps (30/24)

Strength Cycle Week 6 Day 2

front squat

10 sets : every 2:30

• 5 @ 77%
• 4 @ 80%
• 3 @ 82%
• 2 @ 85%
• 1 @ 87%
• 2 x 3 @ 85%
• 3 x 5 : 82%

6 rounds : e4mom

• run 200m
• 50 double unders
• 15/12 cal row

Strength Cycle Week 6 Day 1

Snatch : e2mom

6 sets @ 65-75%

• 1 hang squat snatch (above knee)
• 1 snatch balance
• 1 ohs

4 sets :

• 2 x 1 high pull + 1 snatch (off floor) @ 75-80+%

for time (15-min)

15 – 12 – 9 – 6 – 3

• power snatch (75/55)
• ohs (75/55)
• bar facing burpees

for time w/partner (35-min)

• 400m run
• 100 shoulder to overhead (95/65)
• 400m run
• 80 toes to bar
• 400m run
• 60 power cleans (135/95)
• 400m run
• 40 toes to bar
• 400m run
• 20 clean & jerks (185/125)

Strength Cycle Week 5 Day 5

Push 

• 3 x 10 : push press press RPE 5/10
• 2 x 10 : dumbbell chest press RPE 5/10

Pull

• 3 x 10 : single arm db row
• 2 x 12 : strict banded pull ups

18-min amrap

• 400m run
• 30 wall ball
• 20 push ups
• 10 pull ups

Strength Cycle Week 5 Day 4

• 2 x 12 single leg box squat
• 2 x 12 stationary lunge
• 2 x 12 : rdl

4 rounds (25-min)

• 30/25 cal row
• 20 deadlift (155/105)
• 10 bar facing burpees

rest 2-min