Workout of the Day

december deload

4 sets @ 5/10 rpe

• 2 high hang squat cleans (hip)
• 1 hang squat clean (above knee)

3 sets @ 6/10 rpe (go above workout weight)

• 1 power clean
• 1 squat clean

for time (14-min)

• 5 rounds
  • 40 double unders
  • 4 power cleans (135/95)
• 5 rounds
  • 20 double unders
  • 2 squat cleans (155/105)

HYROX Workout

for time (35-min)

• 50/40 cal bike
• 50 kb swings
• 50 burpees to target
• 50 kb swings
• 25/20 cal bike
• 25 kb swings
• 25 burpees to target
• 25 kb swings

3 rounds w/partner

• 200 double unders
• 100 cal row
• 50 deadlift

• rd 1 : (135/95)
• rd 2 : (185/125)
• rd 3 : (225/155)

december deload

3 sets : light

• 1 pause power clean (2 second pause in catch)
• 1 front squat
• 1 jerk

3 sets : 6/10 rpe

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

10-min amrap 

3, 6, 9, 12, 15, 18……….

• shoulder to overhead (135/95)
• t2b
• power clean (135/95)

min 10:00 – 20:00 

• max out clean & jerk

december deload

3 sets : light

• 1 liftoff (above knee) +pull
• 1 floating snatch
• 1 ohs

3 sets : 6/10 rpe

• 1 power snatch
• 1 hang squat snatch (above knee)
• 1 ohs

12-min amrap 

• 30/25 cal bike
• 15 power snatch
  • rd 1 : (95/65)
  • rd 2 (115/75)
  • rd 3 (135/95)
  • rd 4 (155/105)

min 12:00 – 20:00

max out snatch

december deload

• 3 x 10 : alternating leg reverse lunges (barbell back racked)  *10 each leg/light*
• 2 x 10 : heel elevated goblet squat

16-min amrap

• 80 double unders
• 40 db step up (50/35) *one db*
• 20 db hang clean & jerk (50/35)