Workout of the Day

run 800m

4 rounds

• 20 plate ground to overhead (45/35)
• 10 burpees to plate
• 20 oh walking lunges (45/35)
• 10 burpees to plate

run 800m

2 rounds w/partner

• 80 cal row
  • 15-12-9-6-3
    • hang power snatch (95/65)
    • ohs (95/65)
• 800m run

• row/run is split in half
• barbell work : each partner must complete all reps
  • (partner 1: 15 hps + 15ohs, then partner 2: 15 hps + 15ohs…..12 + 12….etc)

Strength Cycle Week 1 Day 5

Push/Pull

Weights for this will be determined by how you feel that day.  We will NOT be basing it off a %. we will use a RPE scale (Rate of Perceived Exertion).

What is perceived exertion?

In the world of fitness, there’s a scale called Rate of Perceived Exertion (RPE) that ranges from 1-10. RPE basically involves asking yourself, “on a scale of 1 to 10, how hard is this activity right now?”.

For example, for a RPE of 5 out 10.  The weights should be minimally challenging, allowing you to focus on your position and technique.

PUSH

• 3 x 10 : strict press RPE 5/10
• 2 x 10 : tempo push ups

PULL

• 3 x 10 : deadlift REP 5/10
• 2 x 10 : strict banded pull ups

3 rounds (20-min)

• 50 double unders
• 25 sit ups
• 10 burpee pull ups
• 25 sit ups
• 50 double unders

rest 2 -min between rounds

Strength Cycle Week 1 Day 4

3 sets of each :

• 10 single leg box squat
• 10 stationary lunge
  • rest 1-min between sets

*10 each leg, weight is athletes choice*

6 rounds : emom

1. 15/12 cal bike
2. 12 alternating arm db snatch (50/35)
3. 100m run

mobility cool down (10=min)

Strength Cycle Week 1 Day 3

clean & jerk : e2mom

6 sets @ 50-60%

3 – point power clean & jerk

• hip
• mid thigh
• knee
• jerk

14-min amrap

• 21 cal row
• 14 t2b
• 7 shoulder to overhead (135/95)

Strength Cycle Week 1 Day 2 

Front Squat

10 sets : e2mom

• 10 @ 50%
• 8 @ 55%
• 6 @ 60%
• 4 @ 65%
• 2 @ 70%
• 2 x 3 @ 65%
• 3 x 5 @ 60%

12-min amrap

• 20 wall ball
• 200m run

Strength Cycle Week 1 Day 1 

Snatch : e2mom

6 sets @ 45-55%

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

4 sets :

• 3 x 1 high pull + 1 snatch (off floor) @ 55-65%

10-min amrap

• 30 double unders
• 10 power snatch (75/55)

9/11 Tribute WOD

run 2001m

3 rounds

• 9 kb swings
• 11 push ups

3 rounds

• 9 goblet squats
• 11 box jumps (24/20)

3 rounds

• 9 kb swings
• 11 kb taters

for time

• 60 cal bike
• 60 toes to bar
• 60 power cleans (135/95)
• 40 cal bike
• 40 toes to bar
• 40 squat cleans (155/105)
• 20 cal bike
• 20 toes to bar
• 20 squat clean thrusters (185/125)

for time (22-min)

• 800m run
• 30 shoulder to overhead (95/65)
• 15 bar muscle ups
• 30 shoulder to overhead
• 800m run

post wod

10-min mobility/stretching

4 sets of each :

• 8 seated db press
• 8 db chest press

rest 1-min between sets

5 rounds : e2mom

1. 10 HIGH burpee box jumps (30/24)
2. 15 bench press (155/105)
3. 20/18 cal bike

• 3 x 10 : stationary lunge (hold db, 10 each side)
• 3 x 15 : rdl

6 rounds (20-min)

• 200m run
• 15 wall ball
• 10 toes to bar