Workout of the Day

08.28.24

“if you ain’t first, you’re last”

week 1 day 3

3 x 10 : shoulder press @ 5/10 rpe
3 x 10 : bench press @ 5/10 rpe

5 rounds : e3mom

- 15/12 cal bike
- 45 double unders
- 15 wall ball

08.27.24

“if you ain’t first, you’re last”

week 1 day 2

3 x 10 : back squat @ 60%
- rest 2 -3 min between sets
5 sets : emom
- 3 front squats @ 50%

14-min amrap

3 wall walks
10 t2b
200m run

08.26.24

“if you ain’t first, you’re last”

week 1 day 1

3 x 3 : sotts press (as low as possible, while maintaining balance)
3 x 3 : pause power snatch + ohs
2 x 3 : tempo snatch deadlift + pull 5/1/1
4 x 3 : “touch & go” power cleans @ 60%

5 rounds (10-min)

10 alternating arm db snatch
10 burpees over db

07.08.24

“there is no spoon” week 10 day 1

5 x 5 : back squat @ 75-80%

*rest at least 2-min between sets

5 rounds (12-min)

5 strict pull ups
5 front squats (185/125)

scaling :

pull ups : use bands (lightest possible resistance)
front squats : use 80% of max clean

07.07.24

6 rounds : emom

15/12 cal or ski
12 db hang clean & jerk
9 burpees to target
60 double unders
3 devils press

07.06.24

2 rounds of :

10 rounds alternating movements

3 wall walks
6 high box jumps (30/24)
9 deadlift (225/155)

800m run *together

07.05.24

“there is no spoon” week 9 day 5

OLY

3 x 3 : power snatch @ 60%
3 x 2 : squat snatch @ 65%
- work on receiving position
4 x 2 : clean & jerk @ 60-65%

6 rounds : e2mom

35 double unders + 5 clean & jerks (135/95)

07.04.23

for time (40-min cap)

“Morrison”

50-40-30-20-10

wall ball
box jumps
kb swings

07.03.24

“there is no spoon” week 9 day 4

3 rounds

7-min

50/40 cal bike/ski/row
max burpees to target in remaining time

rest 3-min between rounds

*athlete choice what machine to use, you can alternate each round, or use one the entire workout*

accessory/pump

3 sets

10 bulgarian split squats (each leg)
20 walking lunge steps (hold DBs at side)
25 rb bicep curps

07.02.24

“there is no spoon” week 9 day 2

3 x 6 : strict press @ 6/10 rpe
3 x 5 : tempo deadlift @ 6/10 rpe
- 3 seconds up/1 pause @ top/3 seconds down
- gently tap weight to floor & repeat

3 rounds : e3mom

1 rounds of “DT” (155/105)
- 12 deadlift
- 9 hang power cleans
- 6 push jerks
400m run

07.01.24

“there is no spoon” week 9 day 1

3 x 6 : front squat @ 60% of 1rm

(focus on improving your position, hold grip)

5 rounds : emom

10 db front squats (50/35) *2 dumbbells*
15/12 cal row
200m run
rest

FREE DEMO of STRETCH PLUS FLEX w/ COACH ROXY

THURSDAY 10:15 – RESERVE SPOT NOW

06.30.24

3 rounds :

7-min amrap

50 kb swings
40 air squats
30 push ups
20 box jumps (24/20)
10 burpees
max cal bike in remaining time
- rest 3-min

*score is total cals completed*