Workout of the Day

6 sets : e2mom

2 x (1 snatch balance + 1 ohs) @ 60-70% of max snatch

5 rounds (14-min)

• 3 squat snatch (135/95)
• 6 bar muscle ups
• 9 burpees to target

3 rounds : e7mom

• 40/30 cal bike
• 30 wall ball
• 20 push ups

Structural Balance/Accessory (complete after WOD)

• 2 x 12 : single leg step ups (off side of box, step off/on each rep, do not leave foot on box for set)
• 2 x 12 : single leg deadlift (increase weight from last week)
• 2 x 12 : banded strict pull ups (try to use lighter band)

6 sets : e2mom

1 hang power clean + 1 hang squat clean @ 70-75% of max clean

*both lifts bologna, hold catch for 3 seconds (adjust position), HOLD GRIP*

6 rounds 2:00 on/1:00 off

buy in: 200m run

• 30 shoulder to overhead (115/75)
• 20 power cleans (135/95)
• 10 clean & jerks (155/105)

*each round will start with the 200m run, then chip away at the rest of the work. pick up where you left off & continue until all reps are complete*

• 3 x 5 : build to 50-60% of 5rm
• 3 x 5 : deadlift @ 80-85% of 5rm

For time

• 15-12-9
  • deadlift (185/125)
  • bar facing burpees
• Run 800m
• 9-12-9
  • bar facing burpees
  • deadlift

• 3 x 3 : narrow grip ohs (jerk grip)
• 5 x 2 : tempo front squats @ 60-70% (tempo : 3/2/1)
  • *hold grip*

for time (18-min)

20 – 18 – 16 – 14 – 12 – 10

• db hang clean & jerk (50/35)
• t2b
• row

3 rounds : emom

1. 15 cal row
2. 20 sit ups
3. 15 box jumps
4. 20 toes to post

Rest 3-min, then switch

4 rounds : e3mom

• 20 ring rows
• 15 push ups
• 10 barbell rollouts

Rest 3-min, then switch

12-min amrap

• 400m run
• 20 air squats
• 10 burpees

for time w/partner

• 80 cal bike
• 80 thrusters (95/65)
• 800 m run (alternating 200m)
• 80 thrusters
• 80 cal bike

6 sets : e2mom

3 x (1 snatch balance + 1 ohs) @ 50-60% of max snatch

5 rounds (16-min)

• 200m run
• 10 bar facing burpees
• 5 power snatch (115/75)

Cardio Intervals

3 rounds (25-min)

• 40 kb swings
  • 1-min rest
• 30 cal row
  • 1-min rest
• 20 cal bike
  • 1-min rest

Structural Balance/Accessory (complete after WOD)

• 2 x 10 : single leg step ups (off side of box, step off/on each rep, do not leave foot on box for set)
• 2 x 10 : single leg deadlift (increase weight from last week)
• 2 x 20 : banded strict pull ups

6 sets : e2mom

2 hang power cleans (one above/one below) @ 60-70% of max clean

*hold catch for 3 seconds (adjust position), HOLD GRIP*

“speed thru the middle”

3 rounds (16-min)

• 100 double unders
• 3 sets :
  • 1 power clean
  • 2 hang cleans
  • 2 front squats

use 70% of your max power clean

• 3 x 6 : rdl : build up to 50% of 5rm
• 3 x 6 : deadlift @ 75-80% of 5rm

6 rounds 2:00 on/1:00 off

• 10 deadlift (225/155) + 10 high box jumps (30/24)
• in remaining time max cal roW

• Follow this pattern until 100/80 cals are complete or time expires

• 3 x 5 : narrow grip ohs (jerk grip)
• 5 x 3 : tempo front squats @ 50-60% (tempo : 3/2/1)
  • *hold grip*

for time (16-min)

18 – 15 – 12 – 9

• pull ups
• front squats (135/95)
• cal bike