Workout of the Day

Strength Cycle Week 5 Day 3

clean & jerk : e2mom

6 sets @ 65-75%

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

4 sets:

• 2 squat clean +  jerks @ 75-80%

6 rounds (14-min)

• 40 double unders
• 6 hang power cleans (135/95)
• 4 push jerks (135/95)

Strength Cycle Week 5 Day 2

front squat

10 sets : every 2:30

• 5 @ 75%
• 4 @ 77%
• 3 @ 80%
• 2 @ 82%
• 1 @ 85%
• 2 x 3 @ 82%
• 3 x 5 : 80%

4 rounds : e2mom

1. 20/18 cal bike
2. 15 wall ball + 10 burpees to target

Strength Cycle Week 5 Day 1

Snatch : e2mom

6 sets @ 60-70%

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

4 sets :

• 2 x 1 high pull + 1 snatch (off floor) @ 70-80%

for time (16-min)

• 1000m row
• 30 db snatches
• 400m run
• 30 db snatches
• 1000m row

4 rounds : every 6 min

• 50 double unders
• 40 plate ground to overhead (45/35)
• 30 russian twist w/plate (45/35)
• 200m run

for time w/partner

50 – 40 – 30 – 20 – 10

• cal bike
• bar facing burpees
• snatch

• men : 95, 115, 135, 155, 185
• women : 65, 75, 95, 105, 125

Strength Cycle Week 4 Day 5

Push 

• 3 x 10 : bench press RPE 6/10
• 2 x 10 : double dumbbell push press RPE 6/10

Pull

• 3 x 10 : pendlay row RPE 6/10
• 2 x 10 : strict banded push ups

15-min amrap

• 20 OH walking lunge steps (50/35) *one dumbell)
• 15 t2b
• 100m run

Strength Cycle Week 4 Day 4

• 2 x 15 : RB face pulls
• 2 x 10 : single arm db high pull
• 2 x 10 : alternating arm DB hammer curls
• 2 sets : oh db/kb overhead walk

5 rounds : e4mom

• 20 alternating arm db snatch (50/35)
• 10 burpees to target
• 200m run

clean & jerk : e2mom

6 sets @ 70-75%

3 – point power clean & jerk

• mid thigh
• above knee
• bologna
• jerk

4 sets:

• 2 squat clean +  jerks @ 75%

3 rounds (16-min)

• 20/18 cal row
• 1 round “DT”
  • 12 deadlift
  • 9 hang power clean
  • 6 push jerks

RX (155/105)

Strength Cycle Week 4 Day 2

Front Squat

10 sets : every 2:30

• 10 @ 65%
• 8 @ 70%
• 6 @ 75%
• 4 @ 80%
• 2 @ 85%
• 2 x 3 @ 80%
• 3 x 5 @ 75%

for time (14-min)

• 100 double unders
• 40 wall ball
• 100 double unders
• 30 wall ball
• 100 double unders
• 20 wall ball

Strength Cycle Week 4 Day 1

Snatch : e2mom

6 sets @ 65-70%

• 2 high hang squat snatch (1 hip/1 mid thigh)
• 2 snatch balance
• 1 ohs

4 sets :

• 3 x 1 high pull + 1 snatch (off floor) @ 70-75%

12-min amrap

• 3 wall walks
• 6 burpees to target
• 9 heavy kb swings (32/24)

4 rounds (30-min)

• 15 cal row
  • :30 rest
• 10 burpee box jump overs
  • :30 rest
• 15 cal bike
  • :30 rest
• 10 burpee box jump overs
  • rest 2 – min

*SPRINT EACH SET*

for time w/partner

• 300 double unders
• 60 shoulder to over head (95/65)
• 60 pull ups
• 200 double unders
• 50 front squats (115/75)
• 50 chest to bar
• 100 double unders
• 40 thrusters (135/95)
• 40 bar muscle ups