Workout of the Day

LEVEL UP week 12 day 5 

• 2 x 8 : back racked alternating leg lunges (light)
• 5 x 5 : front squats @ 75%

5 rounds (16-min)

• 35 double unders
• 14 t2b
• 7 front squats (155/105)

LEVEL UP week 12 day 3

• 3 x 5 : bench press
  • *increase weight each set, challenging set of 5, heavier than last week
• 3 x 6 : deadlift @ 75%

3 rounds : e3mom

1. 25/20 cal bike
2. 20 deadlift (155/105) + 10 box jump overs (24/20)

LEVEL UP week 12 day 2 

4 sets : @ 75%

• 1 power clean
• 1 hang squat clean
• 1 jerk

3 x 2 : squat clean & jerk @ 80%

5 rounds (16-min)

• 9 bar facing burpees
• 6 power cleans (155/105)
• 3 bar muscle ups

HYROX Workout

10 rounds : emom

1. 18 air squats
2. 15 kb swings
3. 12/10 cal ski/row
4. 9 burpee box jump overs (24/20)

3 rounds w/parnter

• 1000m row
• 60 db hang clean & jerk (50/35)
• 30 t2b

LEVEL UP week 11 day 3

• 3 x 5 : bench press
  • *increase weight each set, challenging set of 5.
• 3 x 6 : deadlift @ 70%

4 rounds : emom

1. 15/12 cal ski
2. 12 bench press (135/95)
3. 9 burpees box jumps (24/20)
4. 60 double unders
5. rest

LEVEL UP week 10 day 2 

4 sets : @ 70%

• 1 power clean
• 1 hang squat clean
• 1 jerk

3 x 2 : squat clean & jerk @ 75%

4 rounds (18-min)

• 400m run
• 10 clean & jerks (135/95)

LEVEL UP week 11 day 1 

snatch

3 sets : @70%

• 1 liftoff (above knee) + pull (from above knee)
• 1 snatch (off floor)

3 sets @ 75%

1 power snatch + 1 squat snatch

back squat

• 3 x 8 @ 70%
  • rest 2-3 min between sets 

10-min amrap

• 35 double unders
• 14 wall ball
• 7 burpees to target