Workout of the Day

“if you ain’t first, you’re last”

week 13 day 3

6 sets : start at 70%

• 1 power clean
• 1 front squat
• 1 jerk
  • build to a heavy set for the day.

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

3 rounds (14-min)

• 80 double unders
• 20 t2b
• 10 clean & jerks (135/95)

“if you ain’t first, you’re last”

week 13 day 1

back squat – 3rm

6 rounds : e3mom

• 1 round “cindy”
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 200m run

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