Workout of the Day

for time w/partner (35-min)

• 160 wall ball
• 160 cal row
• 80 high box jumps (30/24)
• 80 cal row
• 40 bar muscle ups
• 40 cal row

“if you ain’t first, you’re last”

week 12 day 4

5 rounds : e3mom

1. 20/18 cal row + 10 burpees over rower
2. 25/20 cal bike

accessory/pump

3 sets :

• 10 stationary lunges each leg(db’s at side)
• 15 db push press w/pause at top (light)
• 2-min in each pose
  • pigeon pose (each side)
  • standing straddle
  • frog pose

“if you ain’t first, you’re last”

week 12 day 3

4 sets :

• 1 power clean
• 1 front squat
• 1 jerk
  • set 1 @ 70%
  • set 2 @ 77%
  • set 3 @ 80
  • sets 4 @ 80+

3 x 1 : clean & jerk @ max from part 1

2 x 3 : clean pulls @ 100+% from part 1

5 rounds : e4mom

• 48 double unders
• 24 db hang clean & jerks (50/35)
• 12 t2b

scale reps to allow minimum of :30 rest

7am, 8am, 9am Group Class

10:15 Yoga w. Lexi

for time (35-min)

“DANIEL”

• 50 Pull-Ups
• 400m Run
• 21 Thrusters (95/65 lb)
• 800m Run
• 21 Thrusters (95/65 lb)
• 400m Run
• 50 Pull-Ups

HYROX Workout

3 rounds (35-min)

• 40/35 cal row
• 400m run
• 30 db walking lunge steps (db back racked)
• 20/18 cal bike
• 100ft farmers carry

“if you ain’t first, you’re last”

week 10 day 5

front squat : 5 rm

e2mom x 3

• 10 front squats @ 50% of 5rm

for time (20-min)

4 rounds

• 200m run
• 15 t2b

2 rounds

• 100 double unders
• 15 front squats (135/95)

“if you ain’t first, you’re last”

week 11 day 4

for time (35-min)

• 4 rounds
  • 400m run
  • 20/18 cal bike/row * switch each round*
    • rest 3-min
• 1 round
  • 800m run
  • 40/35 cal row
  • 40/35 cal bike

upon complete of WOD, complete the following mobility cool down

• 1-min lizard pose (each side)
• 2-min pigeon (each side)
• 1-min saddle pose
• 1-min lizard pose (each side)