Workout of the Day

“if you ain’t first, you’re last”

week 9 day 4

3 rounds : every 10-min

• 60/50 cal row
• 40/30 cal bike
• 20 burpees to target

scaling

• 4-min row
• 3-min bike
• 2-min burpees

accessory/pump

3 sets :

• 10 bulgarian split squat (10 each leg)
• 10 seated db press
• 15 kb upright row

“if you ain’t first, you’re last”

week 9 day 3

4 sets : @ 65-75%

• 1 power clean
• 1 front squat
• 1 jerk

2 x 2 : clean & jerk @ 75%

2 x 3 : clean pulls @ 75+%

4 rounds : e5mom

• 400m run
• 20 pull ups
• 10 hang power cleans (135/95)

scaling : pull ups

• lower reps (max :90 on pull ups)
• jumping pull ups, NO bands

“if you ain’t first, you’re last”

week 9 day 2

3 sets : up to 40%

• 1 tempo snatch deadlift + pull
• 1 high hang snatch
• 1 ohs

power snatch : every :30

• sets 1 – 2 @ 60%
• sets 3 – 4 @ 65%
• sets 5 -6 @ 7o%

squat snatch : emom

• sets 1 – 2 @ 65%
• sets 3 – 4 @ 70%
• sets 5 -6 @ 75%

10 rounds (12-min)

• 30 double unders
• 3 power snatch (135/95)

“if you ain’t first, you’re last”

week 9 day 1 

back squat : 5 x 5 @ 75-80%

• rest 3-min between sets

for time (18-min)

30 – 20 – 10

• cal bike
• t2b
• burpees to target

HYROX workout

for time(40-min)

50 cal bike/ski/row

4 rounds

• 400m run
• 30 kb deadlift (24/16)
• 20 wall ball
• 100ft farmers carry (24/16)

50 cal bike/ski/row

“if you ain’t first, you’re last”

week 8 day 3 “break week”

3 sets : build up to 60%

• 1 power snatch
• 1 hang snatch
• 1 ohs

10 sets : every : 30

• 1 power snatch @ 60-65%

3 sets : build up to 60%

• 1 power clean
• 1 front squat
• 1 jerk

5 rounds (14-min)

• 60 double unders
• 6 clean & jerks (135/95)
• 6 bar facing burpees

HYROX Workout

• 10-min amrap
  • 100m run
  • 10 db push press
  • 10/8 cal ski
    • rest 3-min
• 10-min amrap
  • 200m run
  • 100ft farmers carry
    • rest 3-min
• 10-min amrap
  • 10/8 cal bike
  • 10 burpees