Workout of the Day

04.04.24

“building blocks” week 11 day 4

2 rounds : e6mom

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

accessory/pump

3 sets :

20 standing db kickbacks
15 db chest flys
10 tempo push ups 3/2/1

04.03.24

“building blocks” week 11 day 3

clean & jerk

10 sets : e2mom
- sets 1 – 3 : @ 60-70%
  - 1 liftoff (above knee) + clean (from liftoff)
  - 1 front squat
  - 1 jerk
- sets 4 – 6 @ 70-80%
  - 1 liftoff (above knee)
  - 1 clean & jerk (floor)
- sets 7- 10 :
  - 1 clean & jerk @ 80%

for time (16-min)

20 – 40 – 60 : wall ball
10 – 20 – 30 : toes to bar

04.02.24

“building blocks” week 11 day 2

back squat – 3rm
drop sets :
- 3 x 3 @ 80% of 3rm

3 rounds (16-min)

30 alternating arm db snatch (50/35)
15 burpee box jump overs (24/20)

04.01.24

“building blocks” week 11 day 1

snatch

6 sets : every : 30
- 1 high hang snatch (power or squat) @ 65%
  - rest 2-min
6 sets : every : 45
- 1 hang snatch (power or squat @ 70%)
  - rest 2 -min
10 sets : emom
- 1 squat snatch @ 80%
  - *no misses*

5 rounds : e3mom

60 double unders
6 power snatch @ 75%

03.31.24

18-min amrap

buy in : 1000m row + 800m run

in remaining time amrap

10 barbell rollouts
20 tuck sit ups
30 air squats

rest 2-min

18-min amrap

buy in : 4 rounds : 250m row + 200m run

in remaining time amrap

10 burpees over barbell
20 bent over row
30 air squats

04.30.24

5 rounds w/partner

run 400m (together)
20 shoulder to overhead
run 200m (together)
10 squat cleans

rd 1 : (95/65)
rd 2 : (115/75)
rd 2 : (135/95)
rd 3 : (155/105)
rd 4 : (185/125)

03.29.24

“building blocks” week 10 day 5

3 sets :

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

5 rounds : emom

6 strict pull ups
12 db bench press (50/35)
15/12 cal ski
18 sit ups

03.28.24

“building blocks” week 10 day 4

2 rounds (30-min)

30/25 cal row
100ft sandbag carry (2x across)
30/25 cal row
150 ft sandbag carry (3x across)
30/25 cal row
200 ft sandbag carry (4x across)

pump/accessory

3 sets :

10 alternating arm db bicep curls
15 oh DB tricep extension
20 rb straight arm lat pulldowns

03.27.24

“building blocks” week 10 day 3

clean & jerk

8 sets : e2mom
- sets 1 – 2 : @ 65-70%
  - 1 liftoff (above knee) + clean (from liftoff)
  - 1 front squat
  - 1 jerk
- sets 3 – 4 @ 70-75%
  - 1 liftoff (above knee)
  - 1 clean & jerk (floor)
- sets 5 – 8 @ 75-85%
  - 1 clean & jerk

2 rounds : every 10-min

90 double unders
30/25 cal bike
15 clean & jerks (135/95)

*push the pace, knowing that you will have a break. goal is sub 6-min per round*

03.26.24

“building blocks” week 10 day 2

back squat
- 5 x 3 @ 85-90% of 1rm
drop set
- 1 set : max rep @ 65%
  - goal 10+ reps

12-min amrap

12 db hang clean & jerks (50/35)
6 high box jumps (30/24)
3 wall walks

03.25.24

“building blocks” week 10 day 1

snatch

8 sets : e2mom
- sets 1 – 2 : @ 65-70%
  - 1 liftoff (above knee) + high pull (from liftoff)
  - 1 power snatch
  - 1 ohs
- sets 3 – 4 @ 70-75%
  - 1 snatch (power or squat)
  - 1 ohs
- sets 5 – 8 @ 75-85%
  - 1 squat snatch

5 rounds (12-min)

10 power snatch (95/65)
10 chest to bar

03.24.24

10-min amrap

2 shuttle runs
2 burpee pull ups
- +2 reps each round

rest 2 -min

10-min amrap

10 cal bike
20 kb swings

rest 2 -min

10- min amrap

10 shuttle runs
20 wall ball

Workout of the Day

04.04.24

04.03.24

04.02.24

04.01.24

03.31.24

04.30.24

03.29.24

03.28.24

03.27.24

03.26.24

03.25.24

03.24.24

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