Workout of the Day

“if you ain’t first, you’re last”

week 2 day 5

4 rounds : e2mom

1. 10 cal bike
2. 100m sprint
3. 10 burpees over bar

each set will be a SPRINT, all out effort.  Goal is to complete work in :30 or less

accessory/pump

3 sets :

• 10 single arm db press
• 15 kb upright row
• 20 lateral to front raises

“if you ain’t first, you’re last”

week 2 day 3

• 3 x 10 : shoulder press @ 6/10 rpe

• 3 x 10 : bench press @ 6/10 rpe

15-min amrap

• 20 db hang clean & jerk (50/35)
• 15/12 cal bike
• 10 burpees

“if you ain’t first, you’re last”

week 2 day 2

• 3 x 10 : back squat @ 65%

  • rest 2 -3 min between sets

• 5 sets : emom

  • 3 front squats @ 55%

Benchmark Workout

“Nancy”

5 rounds

• 400m run
• 15 ohs (95/65)

“if you ain’t first, you’re last”

week 2 day 1

“DT”

5 rounds (20-min)

• 12 deadlift
• 9 hang power cleans
• 6 push jerks

RX (155/105)

for time w/partner (35-min)

• 1000m row
  • 10 rounds : alternating movements
    • 6 heavy wall ball
    • 4 bar muscle ups
    • 2 clean & jerks (135/95)
• 1000m row
  • • 60 wall ball
    • 40 bar muscle ups
    • 20 clean & jerks (185/125)
  • split in any order, each partner must complete half the reps 

“if you ain’t first, you’re last”

week 1 day 4

• 2 x 8 : lateral box step ups
• 3 x 8 : sumo deadlift

4 rounds (22-min)

• 25/20 cal row
• 20 alternating leg reverse lunge (50/35)
• 15 burpee box jump overs

“if you ain’t first, you’re last”

week 1 day 3

• 3 x 10 : shoulder press @ 5/10 rpe

• 3 x 10 : bench press @ 5/10 rpe

5 rounds : e3mom

• • 15/12 cal bike

  • 45 double unders

  • 15 wall ball

“if you ain’t first, you’re last”

week 1 day 2

• 3 x 10 : back squat @ 60%

  • rest 2 -3 min between sets

• 5 sets : emom

  • 3 front squats @ 50%

14-min amrap

• 3 wall walks
• 10 t2b
• 200m run

“if you ain’t first, you’re last”

week 1 day 1

• 3 x 3 : sotts press (as low as possible, while maintaining balance)
• 3 x 3 : pause power snatch + ohs
• 2 x 3 : tempo snatch deadlift + pull 5/1/1
• 4 x 3 : “touch & go” power cleans @ 60%

5 rounds (10-min)

• 10 alternating arm db snatch
• 10 burpees over db