Workout of the Day

04.15.24

4 sets : building up to 65-70% of max snatch

1 snatch
1 hang power snatch
1 ohs
- *focus on quality reps & position

12-min amrap

50 double unders
5 hang power snatch (95/65)
5 ohs (95/65)
200m run

min 12:00 – 20:00

max out snatch

04.14.24

4 rounds : e3mom

400m run
15 burpee pull ups
30/25 cal bike

04.13.24

for time w/partner (35-min)

1 —–> 10

kb swings
box jump overs

immediately into

10 ——> 1

power snatch (75/55)
bar facing burpees

partner 1 : complete 1 kbs + 1 box jump over
partner 2 : then completes 1 kbs + 1 box jump overd
partner 1 : 2 + 2
partner 2 : 2 + 2

04.12.24

“building blocks” week 12 day 5

bench press – 5rm

for time (25-min)

60/50 cal bike
10 bench press (155/105)
40/30 cal bike
20 bench press (135/95)
20/15 cal bike
30 bench press (95/65)

04.11.24

“building blocks” week 12 day 4

4 rounds (easy pace) (30-min)

30/25 cal row
:30 side plank (each side)
:60 plank (on hands)

rest 2-min between rounds

*if you maxed out the last 3 days use today as an active recovery day, do not push pace, just get your body moving*

pump/accessory

10 kb gorilla rows (alternate arms)
15 ring rows
20 alternating arm db hammer curls

04.10.24

“building blocks” week 12 day 3

clean & jerk

10 sets : e2mom
- sets 1 – 2 : @ 60-70%
  - 1 liftoff (above knee) + clean (from liftoff)
  - 1 front squat
  - 1 jerk
- sets 3 – 5 @ 70-80%
  - 1 liftoff (above knee)
  - 1 clean & jerk (floor)
- sets 6- 10 :
  - 1 clean & jerk @ 80+%

4 rounds : emom

15/12 cal ski
12 double db shoulder to overhead (50/35)
9 high box jumps
6 ring/bar muscle ups
rest

04.09.24

“building blocks” week 12 day 2

back squat – 1rm

2 rounds (20-min)

800m run
40 wall ball
20 burpees to target

04.08.24

“building blocks” week 12 day 1

snatch

6 sets : every : 30
- 1 high hang snatch (power or squat) @ 70%
  - rest 2-min
6 sets : every : 45
- 1 hang snatch (power or squat @ 75%)
  - rest 2 -min
10 sets : emom
- 1 squat snatch @ 80+%
  - build to a heavy single for the day, if everything feels good, attempt a new PR!

10 rounds : emom

20 double unders + 10 alternating arm db hang snatch (50/35)

04.07.24

10-min amrap

15/12 cal bike

5, 10, 15, 20, 25…… air squat

*add 5 reps to air squat each set, bike cals remain same

rest 2 – min

10-min amrap

10, 20, 30 …….

sit ups
russian twist

* run 100m after each set

rest 2- min

10-min cap

1-mile run

04.06.24

8 rounds :

partner 1 :
- 500m row
partner 2 :
- 10 pull ups + 10 burpees to target
- max rep power cleans (185/125)

*switch when partner 1 completes 500m row

score is total # of power cleans completed

04.05.24

“building blocks” week 11 day 5

3 sets :

6 bench press
6 push press (off floor)
- weight is athletes choice, but should be challenging at rep 4+

5 rounds : emom

15 kb swings
15/12 cal ski
15 bench press (95/65)
rest

04.04.24

“building blocks” week 11 day 4

2 rounds : e6mom

1000m row
50/40 cal bike
35 burpees to target

accessory/pump