Workout of the Day

tempo deadlift – 3 seconds up/3 seconds down

3 x 8 : moderate

5 rounds (18-min)

• 2 wall walk
• 12 deadlift (185/125)
• 200m run

ohs

3 x 10 : light (pause @ bottom)

5 rounds : e5mom

• 25/20 cal row
• 20 wall ball
• 15 burpees to target

goal is to complete work in 4 min or less. cut reps if needed

We will be de loading for the next couple of weeks. Weight is based off of how you feel on that day. Focus the next few weeks on positioning and good technique.

shoulder press

• 2 x 10 : light
• 2 x 8 : moderate
• 2 x 6 : challenging

for time (18-min)

• 100 double unders
• 40 db hang clean & jerks (50/35)
• 800m run
• 40 db hang clean & jerks
• 100 double unders

“Murph”

30-min amrap

• 400m run
• 20 plate ground to over head
• 20 sit ups

“MURPH” 9:30

for time w/partner

• 2000m row
• 200 kb swings
• 1-mile run (alternated 200m)

10AM “MURPH”

8 sets : every 2-min

• sets 1 – 2 : 1 snatch liftoff (pause @ knee) + 1 snatch (floor) @ up to 75%
• sets 3 – 8 : 1 snatch@ 75+%

for time (14-min)

21 – 15 – 9

• cal bike
• power snatch (75/55)

for time (20-min)

• 50 – 40 – 30 – 20 – 10
• double unders
• sit ups
• 1 – 2 – 3 – 4 – 5
• wall walks

active recovery

5-min on bike or rower

• bike rpms 45-55
• rower s/m 20-26

STRETCH!

6 sets : every 2-min

• sets 1 – 2 : 1 clean liftoff (pause @ knee) + 1 clean & jerk (floor) @ up to 75%
• sets 3 – 8 : 1 clean + jerk @ 75+%

goal is above 95%

12-min amrap

• 12 thrusters (95/65)
• 200m run

deadlift – 3 x 2 @ 90-95+% of 3rm

5 rounds (20-min)

• 12 pull ups
• 12 box jumps (30/24)
• 24/22 cal row

front squat – 1rm

4 rounds : e2mom

1. 10 wall ball + 10 burpees to target
2. 200m run

emom x 12

1. 15/12 cal ski
2. 20 plate ground to overhead
3. 3 wall walks

rest 3 – min

2 rounds : e3mom

1. run 400m
2. 30/25 cal bike

rest 3 -min

4 rounds (12-min cap)

• 200m run
• 25 kb swings