Workout of the Day

“if you ain’t first, you’re last”

week 4 day 5

4 rounds

• 40/35 cal row
• 400m run
  • rest 3-min between rounds

accessory/pump

3 sets

• 10 inverted row
• 15 behind neck lat pull down
• 20 kb crush curls

“if you ain’t first, you’re last”

week 4 day 4

• 2 x 10 : lateral box step ups
• 3 x 6 : sumo deadlift @ 8/10 rpe

5 rounds : emom

1. 6 strict pull ups
2. 9 high box jumps (24/20)
3. 12 deadlifts (225/155)
4. 15/12 cal ski

“if you ain’t first, you’re last”

week 4 day 2

• 3 x 8: back squat @ 75%

  • rest 2 -3 min between sets

• 5 sets : emom

  • 3 front squats @ 65%

4 rounds : e2mom

1. row 250m
2. 10 t2b + 10 front squat (95/65)

“if you ain’t first, you’re last”

week 4 day 1

• 3 x 3 : sotts press (as low as possible, while maintaining balance)
• 3 x 3 : pause power snatch + ohs @ 8/10
• 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 70+%
• 4 x 3 : “touch & go” power cleans @ 70%

12-min amrap

• 12/10 cal bike
• 6 heavy wall ball (30/24)
• 3 “touch n go” power cleans @ 60%

2 rounds

• 40 power snatch (95/65)
• 800m run
• 20 ohs (95/65)
• 400m run
• 20 bar muscle ups
• 800m run
• 40 chest to bar

“if you ain’t first, you’re last”

week 3 day 5

• min 00:00 – 15:00
  • 1000m row
  • 50 wall ball
  • 25 burpees to target
• min 15:00 – 30:00
  • 25 burpees to target
  • 50 wall ball
  • 1000m row

accessory/pump

3 sets

• 10 db chest flys
• 15 oh tricep extension
• 20 db crush press
• max rep push ups

“if you ain’t first, you’re last”

week 3 day 4

• 2 x 10 : lateral box step ups
• 3 x 6 : sumo deadlift @ 7/10 rpe

18-min amrap

• 400m rum
• 20 deadlift (135/95)
• 10 burpee box jump overs (24/20)