Workout of the Day

“if you ain’t first, you’re last”

week 6 day 3

• 4 sets : 2 receive position snatch @ 65-70%
  • 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
• 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 70-75%
• 2 x 2 : snatch pulls @ 75+%
• 4 sets : 2 touch and go cleans + 1 hang squat clean @ 65-70%

12-min amrap

• 40/35 cal row
• 20 db hang clean & jerks (50/35)

HYROX Workout

• emom x 10
  • 15 wall ball
    • rest 3 -min
• emom x 10
  • 12/10 cal row
    • rest 3- min
• emom x 10
  • 9 burpee broad jumps

with partner complete : (35-min)

• 3 rounds
  • 40 cal bike
  • 30 t2b
  • 20 shoulder to overhead (135/95)
• 2 round
  • 40 cal bike
  • 30 t2b
  • 20 front squat (155/105)
• 1 rounds
  • 40 cal bike
  • 30 t2b
  • 20 squat clean thrusters (185/125)

“if you ain’t first, you’re last”

week 5 day 5

for time (35-min)

• 1000m row
• 100 double unders
• 1-mile run
• 100 double unders
• 1000m row

accessory/pump

3 sets

• 10 arnold press (seated)
• 15 bent over lat raise
• 100ft overhead kb carry

“if you ain’t first, you’re last”

week 5 day 3

• 4 sets : 2 receive position snatch @ 60-65%
  • 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
• 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 70-75%
• 2 x 2 : snatch pulls @ 75%
• 4 sets : 2 touch and go cleans + 1 hang squat clean @ 60-65%

5 rounds (10-min)

• 4 power cleans (135/95)
• 8 t2b
• 4 power snatch (135/95)

week 5 day 2

• 3 x 6: back squat @ 80%

  • rest 2 -3 min between sets

• 5 sets : emom

  • 2 front squats @ 70%

4 rounds : e2mom

1. run 200m
2. 40 double unders  + 10 thrusters (95/65)

“if you ain’t first, you’re last”

week 5 day 1

• 2 x 10 : goblet cossak squat (10 each leg)
• 3 x 5 : strict/weighted pull ups
• deadlift – 2-3 sets to warm up to 60%
• 5 sets : emom : 5 deadlift @ 60%

for time (18-min)

5 – 10 – 15 – 20 – 15 – 10 – 5

• kb swings (24/16)
• burpees