Workout of the Day

“there is no spoon” week 3 day 2

OLY

3 sets of each :

• 2 x (1 high pull  + 1 pause hang power snatch) 7/10 RPE
  • both from mid thigh
• 1 power clean + 1 front squat + 1 jerk 7/10 rpe

heavier than last week

5 rounds : emom

1. 14/12 cal ski
2. 7 hang squat clean thruster (95/65)
3. 14/12 cal row
4. 7 power snatch (95/65)

“there is no spoon” week 2 day 5

2 rounds (30-min)

• 1000m row
• 100ft overhead kb carry
• 800m run
• 100 ft walking lunge *holding dbs at side*

accessory/pump

3 sets

• 10 tempo push ups 3/2/1
• 15 kb crush curls
• 20 rb tricep push down

“there is no spoon” week 2 day 4

• 3 x 10 : push press @ 6/10 rpe
• 3 x 6 : tempo front squat 3/2/1 @ 6/10 rpe

15-min amrap

• 30 double unders
• 10 front squats (95/65)
• 60 double unders
• 10 push press (95/65)
• 90 double unders
• 10 thrusters (95/65)

“there is no spoon” week 3 day 2

OLY

3 sets of each :

• 2 x (1 high pull (hip) + 1 pause high hang power snatch) 6/10 RPE
• 1 power clean + 1 front squat + 1 jerk 6/10 rpe

heavier than last week

3 rounds : e6mon

• 30/25 cal bike
• 200m run
• 10 power snatch (135/95)

“there is no spoon” week 2 day 1

2 sets : light (use as warm up)

• 5 behind neck press + 5 ohs

back squat : wave

• 10 @ 40%
• 8 @ 45%
• 6 @ 50%
• 10 @ 45%
• 8 @ 50%
• 6 @ 55%
  • rest :90-2:00 between sets

Monday “Murph Prep”

4 rounds : e5mom

buy : in : 400m run

1. max rep strict pull ups
2. max rep push ups
3. max rep air squats
4. max rounds “cindy”
   • 5 pull ups
   • 10 push ups
   • 15 air squats

*each round starts with a 400m run*

HAPPY MOTHERS DAY!

15-min amrap

10 – 12 – 14 – 16 – 18 – 20

• cal bike/ski/row
• db plank pull throughs
• db step ups

rest 5- min (have a mimosa)

15-min amrap

20 – 18 – 16 – 14 – 12 – 10

• cal bike/ski/row
• sit ups
• alternating leg jumping lunges

for time w/partner (40-min)

1 round

• 2000m row
• 40 power clean (135/95)
• 40 bar facing burpees

2 rounds

• 1000m row
• 20 power cleans (155/105)
• 20 bar facing burpees

3 rounds

• 500m row
• 10 power cleans (185/125)
• 10 bar facing burpees