Workout of the Day

06.17.24

“there is no spoon” week 7 day 1

front squat : wave

4@ 75%
2 @ 80%
1 @ 80+%
4@ 80%
2 @ 85%
1 @ 85+%

rest :90-2:00 between sets

18-min amrap

200m run
10 front squats (135/95)
400m run
20 wall ball

06.16.24

Happy Fathers Day

“dad bod”

part 1

3 sets (10 each arm)

10 alternating arm DB press
10 seated alternating arm DB curls
- rest 1 – 2 min between each set

part 2

3 sets

15 standing RB chest flys
10 db kick backs
- rest 1 – 2 min between each set

part 3

4 rounds

:30 max rep bench press (135/95)
:30 max rep push ups

rest 2 – min

06.15.24

4 rounds (32-min)

400m run (together)
10 barbell complexes (135/95)
- 1 power clean
- 1 front squat
- 1 jerk

06.14.24

“there is no spoon” week 6 day 5

OLY

3 sets : 1 high pull (floor) + 1 hang snatch (mid thigh) @ 65-70%
2 x 3 : squat snatch @ 75%
4 sets : @ 70-75%
- 1 power clean
- 1 squat clean
- 2 jerks

6 rounds : e2mom

35 double unders + 6 power snatch (95/65)

06.13.24

“there is no spoon” week 5 day 4

2 x 10 : ohs 6/10 rpe (use as warm up/improve position)
5 x 5 : back squat @ 75% of 1rm

15-min amrap

40 wall ball
200m run
10 bar muscle ups

scaling : bar muscle up

banded bar mu
jumping bar muscle up
5 x (2 strict pull up + 2 push up)
- banded pull ups

06.12.24

“there is no spoon” week 6 day 3

4 rounds : every 7-min

40/35 cal row
400m run

goal : 5 min or less per round

accessory/pump

3 sets :

10 inverted row
20 alternating arm db hammer curls
20 alternating arm kb gorilla rows

06.11.24

“there is no spoon” week 6 day 2

3 x 5 : push press @ 65% of clean & jerk
3 x 5 : deadlift @ 75% of max deadlift

5 rounds (16-min)

6 hang db snatch (left arm)
6 oh db reverse lunge (left arm)
60 double unders
6 hang db snatch (right arm)
6 oh db reverse lunge (right arm)

06.10.24

“there is no spoon” week 6 day 1

front squat : wave

6@ 65%
4 @ 70%
2 @ 75%
6@ 70%
4 @ 75%
2 @ 80%
- rest :90-2:00 between sets

BENCHMARK WOD

“FRAN”

for time (14-min)

21 – 15 – 9

thrusters (95/65)
pull ups

06.09.24

4 rounds : emom

15/12 cal ski
12 barbell rollouts
9 high box jumps (30/24)

rest 3-min

4 rounds : e3mom

200m run
20 kb swings

rest 3-min

12-min amrap

400m run
30 sit ups
20 kb swings
10 high box jumps (30/24)

06.08.24

3 rounds (35-min)

800m run (alternate 400 or 200m)
60 wall ball
40 cal bike
20 power snatch

rd 1 (95/65)
rd 2 (135/95)
rd 3 (155/105)

06.07.24

“there is no spoon” week 5 day 5\

OLY

3 sets : 1 high pull (floor) + 1 hang snatch (mid thigh) @ 60-65%
2 x 3 : squat snatch @ 70%
4 sets : @ 65%
- 1 power clean
- 1 squat clean
- 2 jerks

“the chief”

5 rounds : 3-min amrap

3 power cleans (135/95)
6 push ups
9 air squats

rest 1 min between rounds

*start from the top each round*

06.06.24