Workout of the Day

12.26.22

“Bulking SZN” Week 4 Day 1

6 sets : e2mom

3 x 5 : back squat @ 72% of 1rm
3 x 5 : front squat @ 72% of 1rm

7 rounds

:90 on/: 90rest

buy in : 50 double unders
150 kb swings

continue this pattern, until 150 kb swings are complete or time expires

12.24.22

Group Classes @ 8am & 9:30 (90 min classes)

12 Days of Christmas

1 clean & jerk (185/125)
2 muscle ups
3 front squats (185/125)
4 hspu
5 deadlift (185/125)
6 push ups
7 hang power cleans (135/95)
8 burpees
9 pull ups
10 thrusters (135/95)
11 toes to bar
12 cal assault bike

12.23.22

“Bulking SZN” Week 3 Day 5

3 rounds (14-min)

15 deadlift (185/125)
30 wall ball

4 sets : e3mom

5 x 1 1/4 front squats @ 60-70% of 1rm clean & jerk

12.22.22

for time (40-min)

1500m row
- rest 3-min
50/40 cal bike
- rest 3-min
1000m row
- rest 2-min
40/30 cal bike
- rest 2-min
500m row
- rest 1-min
30/20 cal bike

12.21.22

“Bulking SZN” Week 3 Day 3

5 sets : shoulder press

3 x 5 @ 65-70%
2 x 3 @ 70-75%

5 sets : 3 – point clean & jerk @ 60-70%

(hip, above knee, floor)

12-min amrap

60 double unders
6 burpee pull ups

12.20.22

“Bulking SZN” Week 3 Day 1

snatch : e2mom

5 sets (off rack)

3 behind neck push press + 2 pause OHS @ 60-70% of 1rm snatch

5 sets :

3 point snatch (hip, mid thigh, floor) @ 60-70%

*hip & mid thigh can be power. off floor, squat snatch & pause in catch*

5 rounds : e3mom

15/12 cal bike
6 power snatch @ 65%

12.19.22

“Bulking SZN” Week 3 Day 1

6 sets : e2mom

3 x 5 : back squat @ 70% of 1rm
3 x 5 : front squat @ 70% of 1rm

min 00 – 7:00

3 rounds

10 front squat (115/75)
10 t2b
10 bar facing burpees

min 7:00 – 16:000

30 bar facing burpees
30 t2b
30 front squats

12.18.22

5 rounds : e6mom

25 kb swings
2o sit ups
15 push ups
100 double unders

12.17.22

for time (35-min)

2000m row
100 db hang clean & jerks
100 cal bike
100 db hang clean & jerks
2000m row

12.16.22

“Bulking SZN” Week 2 Day 5

4 rounds : (16-min)

24 deadlift
18 hang power cleans
12 shoulder to overhead

rx (95/65) scaled (75/55)

4 sets :

10 single leg step ups (hold KB)
10 heels elevated goblet squats

superset, then rest 2-min between each set

12.15.22

“Bulking SZN” Week 2 Day 4

8 rounds (30-min)

250m row
15/12 cal bike (60/50 rpm)
- *men try to hold close to 60rpm
- *women try to hold close to 50rpm
rest 1-min between each round

any remaining class time … STRETCH

12.14.22

“Bulking SZN” Week 2 Day 3

5 sets : shoulder press

3 x 5 @ 60-65%
2 x 3 @ 65-70%

4 sets : 3 – point clean & jerk @ 60-65%

(hip, above knee, floor)

for time (16-min)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 : wall walks

10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 : double unders