Workout of the Day

6 sets : e2mom

1 clean liftoffs (pause at knee) + 1 hang clean & jerk (knee) @ 80-85% of max clean & jerk

*perform clean & jerk from liftoff position*

HERO WOD

“Tsakos”

27-min amrap

buy – in : 1-mile run

in remaining time…

• 7 deadlift (135/105)
• 5 lateral burpees over bar
• 6 wall ball
• 3 box jumps (30/24)

• 2 x 10 : rdl (weight is athlete choice, try to increase ROM and keep back position)
• 3 x 3 : deadlift @ 90-95% of 5rm

15-min amrap

• 40 double unders
• 20 db snatch (50/35)
• 10 t2b

front squat : 5 x 4 @ 75-80% of 1rm

for time (16-min)

• 50 front squats (95/65)
• 40 bar facing burpees
• 30 hang power cleans (95/65)
• 20 bar facing burpees
• 10 ring muscle ups

emom x 12

1. 15/12 cal ski
2. 20 kb sdhp
3. 3 wall walks

rest 3 – min

4 rounds : e3mom

• run 400m

rest 3 -min

12-min amrap

• 200m run
• 20 sit ups
• 15 push ups

for time w/partner

• 100 cal row
• 200 double unders
• 100 t2b
• 200 double unders
• 100 db hang clean & jerk
• 200 double unders
• 100 cal row

6 sets : e2mom

2 snatch liftoff (knee) + 1 snatch + 1 ohs @ 60-70%

for time (18-min)

• 400m run
• 18 power snatch (95/65)
• 400m run
• 15 power snatch (115/75)
• 200m run
• 12 power snatch (135/95)
• 200m run
• 9 power snatch (155/105)

for time (16-min)

• 1000m row
• 50 db box step ups (50/35)
• 1000m row

back squat – 20rm

• warm up with lower reps
• go for the 20 when you feel ready
• good weight is around 40% of 1rm

6 sets : e2mom

2 clean liftoffs (pause at knee) + 1 hang clean & jerk (knee) @ 75-80% of max clean & jerk

*perform clean & jerk from liftoff position*

4 rounds (18-min)

• 20/18 cal bike
• 20 shoulder to over head (95/65)
• 20 pull ups

• 2 x 10 : rdl (weight is athlete choice, try to increase ROM and keep back position)
• 3 x 4 : deadlift @ 85-90% of 5rm

3 rounds : e6mom

• 30 kb swings
• 20 box jump overs
• 10 burpees
• 100 double unders

5 x 5 : front squat @ 70-75%

for time (22-min)

• run 200m
• 20 t2b
• 20 oh db walking lunge (50/35) *one db*
• run 400m
• 40 t2b
• 40 oh db walking lunge
• run 400m
• 20 t2b
• 20 oh db walking lunge
• run 200m

50 – 40 – 30 – 20 – 10

• row
• sit ups

*50 double unders between each set*

immediately into

100 “no push up” burpees

partner “MURPH”

• 1-mile run
  • 20 rounds
    • 5 pull ups
    • 10 push ups
    • 15 air squats
• 1-mile run

alternate 200m & full rounds