Workout of the Day

“there is no spoon” week 1 day 4

• 3 x 10 : push press @ 5/10 rpe
• 3 x 6 : tempo front squat 3/2/1 @ 5/10 rpe

for time (14-min)

30 – 20 – 10

• alternating arm db snatch
• toes to bar

“there is no spoon” week 1 day 2

OLY

3 sets of each :

• 2 x (1 high pull (hip) + 1 pause high hang power snatch) 5/10 RPE
• 1 power clean + 1 front squat + 1 jerk 5/10 rpe

3 rounds : e6mon

• 30/25 cal bike
• 200m run
• 10 clean & jerks (135/95)

3 rounds : e4mom

1. 500m ski
2. 2 rounds : dumbell “DT” (50/35)
   • 12 deadlift
   • 9 hang cleans
   • 6 shoulder to overhead
3. 4 rounds
   • :30 battle ropes/:30 rest

for time (35-min)

alternating full rounds

• 10 rounds
  • 3 wall walks
  • 6 pull ups
  • 9 box jump overs (24/20)
    • • 1-mile run (alternating 200m run)
• 10 rounds
  • 3 wall walks
  • 6 pull ups
  • 9 box jumps overs

DELOAD week 2 day 4

for time – 35-min cap

2 rounds

• 800m run
  • rest 2-min

2 rounds

• 500m row
  • rest :90

2 rounds

• 200m run (push the pace!)
  • rest :60

2 rounds

• 250m row
  • rest :60

mobility cool down

• 1-min couch stretch (each side)
• 2-min frog pose
• 3-min hamstring stretch (legs up wall)

DELOAD week 1 day 3

• 3 x 3 : tempo front squat 3/2/1
• 3 x 3 : segmented clean pull
  • pause & adjust in each position
    • 1″ off floor
    • below knee
    • above knee
    • mid thigh
    • power position + pull
• *keep weights light & focus on improving position”

`4 rounds : emom

1. 15/12 cal ski
2. 12 kb snatch (6 each arm)
3. 9 high box jumps (30/24)
4. 6 sandbag cleans
5. rest

DELOAD week 2 day 2

back squat : 3 x 10 @ 50%

20-min amrap

• 10 burpees to target
• 20 wall ball
• 30 double unders
• 400m ru

7 rounds : emom

1. 100m run
2. 3 wall walks
3. 10 db plank pull throughs
4. 12 v ups
5. 14 hang db snatch (7 each arm)