Workout of the Day

LEVEL UP week 14 day 2 

4 sets : @ building up to 80%

• 1 power clean
• 1 front squat
• 1 squat clean
• 1 jerk

• set 1 @ 60%
• set 2 @ 65%
• set 3 @ 70%
• set 4 @ 75%

4 x 1 : squat clean & jerk @ 80+%

for time (18-min)

• 50/40 cal bike
• 40 t2b
• 30 power cleans (135/95)
• 20 bar facing burpees
• 10 clean & jerks (155/105)

HYROX Workout

2 rounds

• 1000m row/ski
• 20 single arm alternating arm ring rows
• 20 cal bike
• 1000m ski/row
• 200 ft sandbag walking lunge
• 20 cal bike

cash out : 1 -mile run

LEVEL UP week 12 day 5 

• 2 x 6 : back racked alternating leg lunges (light)
• 5 x 5 : front squats @ 80%

7 rounds (14-min)

• 7 thrusters (96/65)
• 7 bar facing burpees
• 7 pull ups

LEVEL UP week 13 day 4

3 sets :

• 10 landmine single leg rdl
• 10 single leg step ups
• 10 sandbag squats

4 rounds : e5mom

• 200m run
• 15/12 cal bike
• 12 box jump overs
• 9 burpees

LEVEL UP week 13 day 3

• 4 x 6 : deadlift @ 80%

5 rounds : emom

1. 60 double unders
2. 12 bench press (135/95) *should be complete in 2 sets maximum, scale accoringly*
3. 6 devil press (50/35)
4. rest

LEVEL UP week 13 day 2 

4 sets : @ 80%

• 1 power clean
• 1 squat clean
• 1 jerk

4 x 1 : squat clean & jerk @ 80-85%

6 rounds : e3mom

• odd: 16/14 cal bike + 8 power cleans (135/95)
• even : 8 shoulder to overhead (135/95) + 16 bar facing burpees

LEVEL UP week 13 day 1 

snatch

3 sets : @ 80%

• 1 liftoff (pause above knee)
• 1 snatch (off floor)

3 sets @ 80-85%

• 1 power snatch + 1 squat snatch

back squat

• 3 x 6 @ 80%
  • rest 2-3 min between sets 

for time (10-min)

21 – 15 – 9

• power snatch (75/55)
• pull ups

for time w/partner (35-min)

• 1 round
  • 800m run
  • 30 shoulder to overhead (135/85)
• 2 rounds
  • 400m run
  • 20 shoulder to overhead (155/105)
• 4 rounds
  • 200m run
  • 10 shoulder to overhead (185/125)

*all runs are together, holding hands*