Workout of the Day

6 rounds : e5mom

• 10 burpees
• 20 lunges
• 30 sit ups
• 400m run

for time w/partner

• 100 cal row
• 100 db snatch
• 100 cal row
• 100 pull ups
• 100 cal row

6 sets : e2mom

3 x (1 snatch balance + 1 ohs) @ 40-50% of max snatch

for time (14-min)

“COLEMAN”

2 rounds

• 50 ohs (45/35)
• 20 burpees

4 rounds : e2mom

1. 20/18 cal bike
2. 15 t2b + 40 double unders
3. 10 db box step overs (50/35) *2 dumbells, at side

Structural Balance/Accessory

• 3 x 6 : single leg step ups (off side of box, step off/on each rep, do not leave foot on box for set)
• 3 x 6 : single leg deadlift (increase weight from last week)
• 3 x 15 : banded strict pull ups

6 sets : e2mom

2 high hang power cleans (power position) + 1 hang power clean (mid thigh) @ 50-60% of max clean

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

“speed thru the middle”

14-min amrap

• 50/40 cal row
• 40 wall ball (20/14)
• 30 power cleans (135/95)
• 20 bar muscle ups

3 x8 : rdl – build up to 40% of 5rm

3 x 8 : deadlift @ 70-75% of 5rm

for time (16-min)

• 30 box jump overs
• 10 kb swings
• 6 wall walks
• 20 box jump overs
• 20 kb swings
• 4 wall walks
• 10 box jump overs
• 30 kb swings
• 2 wall walks

• 3 x 6 : narrow grip ohs (jerk grip)
• 5 x 4 : tempo front squats @ 40-50% (tempo : 3/2/1)
  • *hold grip*

10 rounds (18-min)

• 3 thrusters (135/95)
• 5 bar facing burpees
• 7 pull ups

30-min amrap

• 100m run
• 10 push ups
• 20 sit ups
• 30 double unders

for time w/partner

• 10 – 20 – 30 – 40 – 50 : wall ball
• 50 – 40 – 30 – 20 – 10 : cal row

10 syncro burpees after each set on rower.

6 sets : e2mom

3 x (1 snatch balance + 1 ohs) @ 30-40% of max snatch

3 rounds (16-min)

• 400 m run
• 20 power snatch (75/55)

3 rounds (22-min)

• 40/30 cal row
• 30 kb swings
• 20 push ups
• 10 strict pull ups

rest 2-min between sets

Structural Balance/Accessory

• 3 x 8 : single leg step ups (off side of box, step off/on each rep, do not leave foot on box for set)
• 3 x 8 : single leg deadlift (use weight if you can hold balance)
• 2-min couch stretch (each leg)

6 sets : e2mom

3 high hang power cleans @ 40-50% of max clean

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

“speed thru the middle”

15-min amrap

3, 6, 9, 12, 15, 18…….

• hang power clean (115/75)
• bar facing burpees

**10 box jump overs between sets*

ex.

• 3 hang power clean
• 3 bar facing burpees
• 10 box jump overs
• 6 hang power clean
• 6 bar facing burpees
• 10 box jump overs