Workout of the Day

06.26.24

“there is no spoon” week 8 day 3

3 rounds : e3mom

500m row
400m run
30 cal bike

accessory/pump

3 sets

10 db crush press
15 db chest flys
20 rb tricep push downs

06.25.24

“there is no spoon” week 8 day 2

3 x 5 : push press @ 75% of clean & jerk
3 x 5 : deadlift @ 85% of max deadlift

15-min amrap

400m run
20 deadlift (135/95)
10 shoulder to overhead (135/95)

06.24.24

“there is no spoon” week 8 day 1

front squat : wave

3@ 75%
2 @ 80%
1 @ 85%
3@ 80%
2 @ 85%
1 @ 90+%

rest :90-2:00 between sets, build to a heavy single for the day.

3 rounds (18-min)

30/25 cal row
20 t2b
10 front squats (135/95)

06.23.24

15-min amrap

40/35 cal bike
20 russian twists
10 plank pull throughs

rest 5-min

5 rounds : e3mom

200m run
10 burpee box jump overs (24/20)

06.22.24

2 rounds w partner (30-min)

120 double unders
60 wall ball
30 deadlift (225/155)
800m run *together

06.21.24

“there is no spoon” week 7 day 5

OLY

3 sets : 1 high pull (floor) + 1 hang snatch (below knee) @ 70-75%
2 x 3 : squat snatch @ 75-80%
4 sets : @ 75-80%
- 1 power clean
- 1 squat clean
- 1 jerk

for time (14-min)

12 – 9 – 6
- pull ups
- power snatch (95/65)
  - rest 2 – min
6 – 9 – 12
- power snatch (95/65)
- pull ups

06.20.24

“there is no spoon” week 7 day 4

2 x 10 : ohs 7/10 rpe (use as warm up/improve position)
5 x 5 : back squat @ 75-80% of 1rm

3 rounds : e2mom

30/25 cal ski/row
200m run
10 sandbag squats

06.19.24

“there is no spoon” week 7 day 3

25-min amrap

buy in : 1 mile run

3, 6, 9, 12, 15, 18……etc

cal row
box jumps
kb swings

accessory/pump

3 sets:

10 kb crush curls
15 tricep kickbacks
20 rb bicep curls

06.18.24

“there is no spoon” week 7 day 2

3 x 5 : push press @ 70% of clean & jerk
3 x 5 : deadlift @ 80% of max deadlift

4 rounds : e2mom

14/12 cal bike + 7 shoulder to overhead (135/95)
14/12 cal bike + 7 bar facing burpees

06.17.24

“there is no spoon” week 7 day 1

front squat : wave

4@ 75%
2 @ 80%
1 @ 80+%
4@ 80%
2 @ 85%
1 @ 85+%

rest :90-2:00 between sets

18-min amrap

200m run
10 front squats (135/95)
400m run
20 wall ball

06.16.24

Happy Fathers Day

“dad bod”

part 1

3 sets (10 each arm)

10 alternating arm DB press
10 seated alternating arm DB curls
- rest 1 – 2 min between each set

part 2

3 sets

15 standing RB chest flys
10 db kick backs
- rest 1 – 2 min between each set

part 3

4 rounds

:30 max rep bench press (135/95)
:30 max rep push ups

rest 2 – min

06.15.24

4 rounds (32-min)

400m run (together)
10 barbell complexes (135/95)
- 1 power clean
- 1 front squat
- 1 jerk