Workout of the Day

Strength Cycle Week 2 Day 5

Push 

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

Pull

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

15-min amrap

• 10 bench press (135/95)
• 15 sit ups
• 200m run

Strength Cycle Week 2 Day 4

• 3 x 8 single leg box squat
• 3 x 8 stationary lunge
• 2 x 15 : rdl

7 rounds : emom

1. 15/12 cal row
2. 12. deadlifts (185/125)
3. 100m run

clean & jerk : e2mom

6 sets @ 65-70%

3 – point power clean & jerk

• mid thigh
• above knee
• bologna
• jerk

4 sets:

• 2 squat clean +  jerks @ 70%

for time (18-min)

30 – 20 – 10

• cal bike
• db hang clean & jerk (50/35)
• toes to bar

Strength Cycle Week 3 Day 2

Front Squat

10 sets : rest 2:30

• 10 @ 60%
• 8 @ 65%
• 6 @ 70%
• 4 @ 75%
• 2 @ 80%
• 2 x 3 @ 75%
• 3 x 5 @ 70%

5 rounds : e3mom

• 5 bar muscle ups
• 10 burpees to target
• 15 air squats

Strength Cycle Week 3 Day 1

Snatch : e2mom

6 sets @ 60-65%

• 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) @ 65-70%

10 rounds (14-min)

• 30 double unders
• 3 power snatch (115/75)

emom x 12 min

1. 15/12 cal ski
2. 15 kb sdhp
3. 100m run

rest 2 – min

4 rounds : e3mom

• 200m run
• 20 kb swings

rest 2 – min

12-min amrap

• 400m run
• 10 kb sdhp
• 10 kb swings
• 10 kb goblet squats

for time w/partner (35-min)

• 800m run
• 60 clean & jerks (135/95)
• 60 bar facing burpees
• 400m run
• 40 clean & jerks (155/105)
• 40 bar facing burpees
• 400m run
• 20 clean & jerks (185/125)
• 20 bar facing burpees
• 800m run

Strength Cycle Week 2 Day 5

PUSH

• 3 x 10 : strict press RPE 6/10
• 2 x 10 : tempo push ups

PULL

• 3 x 10 : deadlift REP 6/10
• 2 x 10 : strict banded pull ups

14-min amrap

• 5 pull ups
• 10 push ups
• 15 air squats
• 200m run

Strength Cycle Week 2 Day 4 

3 sets of each :

• 15 rb face pulls
• 10 single arm db row
• double kb/db farmers carry – across gym

4-min amrap

• 6 wall walks
• 24 sit ups

rest 2-min

4-min amrap

• 60 double unders
• 6 wall walks

rest 2-min

4-min amrap

• 60 double unders
• 6 wall walks
• 24 sit ups

Strength Cycle Week 2 Day 3

clean & jerk : e2mom

6 sets @ 55-65%

3 – point power clean & jerk

• hip
• mid thigh
• knee
• jerk

for time (18-min)

• run 400m
• 21 hang power cleans (115/75)
• 21 toes to bar
• run 400m
• 15 hang power cleans
• 15 toes to bar
• run 400m
• 9 hang power cleans
• 9 toes to bar
• run 400m

Strength Cycle Week 2 Day 2

Front Squat

10 sets : e2mom

• 10 @ 55%
• 8 @ 60%
• 6 @ 65%
• 4 @ 70%
• 2 @ 75%
• 2 x 3 @ 70%
• 3 x 5 @ 65%

for time (16-min)

• 50/40 cal bike
• 50 front squats (95/65)
• 50 bar facing burpess

Strength Cycle Week 2 Day 1

Snatch : e2mom

6 sets @ 50-60%

• 2 high hand squat snatch (hip)
• 2 snatch balance
• 2 ohs

4 sets :

• 3 x 1 high pull + 1 snatch (off floor) @ 60-65%

4 rounds (14-min)

• 60 double unders
• 30 alternating arm db snatch (50/35)
• 15 pull ups