Workout of the Day

06.05.24

“there is no spoon” week 5 day 3

7 rounds : emom

5 kb snatch (each arm)
10 burpees to target
100m run

accessory/pump

3 sets :

06.04.24

“there is no spoon” week 5 day 2

3 x 5 : push press @ 60% of clean & jerk
3 x 5 : deadlift @ 70% of max deadlift

4 rounds (16-min)

18/15 cal bike
12 deadlift (225/155)
6 strict hspu

scaling : hspu

scale depth of hspu
off box
pike push ups
2x push ups

06.03.24

“there is no spoon” week 5 day 1

front squat : wave

8@ 60%
6 @ 65%
4 @ 70%
8@ 65%
6 @ 70%
4 @ 75%
- rest :90-2:00 between sets

14-min amrap

400m run
25 wall ball

06.02.24

3 rounds : e4mom

400m run
30 cal bike/row/ski
20 burpee box jump overs (24/20)

goal : keep rounds 2-min or less

06.01.24

2 rounds (35-min)

120 double unders
120 deadlift (155/105)
60 t2b
60 hang power cleans (155/105)
30 bar facing burpees
30 shoulder to overhead (155/105)

05.31.24

“there is no spoon” week 4 day 5

2 rounds

7-min amrap

50/40 cal bike
max cal row in remaining time

rest 3-min

7-min amrap

50/40 cal row
max cal bike in remaning time

accessory/pump

3 sets :

5 chin ups
10 kb gorilla rows
15 kb crush curls

05.30.24

“there is no spoon” week 4 day 4

3 x 8 : push press @ 8/10 rpe
3 x 4 : tempo front squat 3/2/1 @ 8/10 rpe

4 rounds : emom

3 wall walk
50 double unders
7 thrusters (75/55) + 7 bar facing burpees
rest

05.29.24

“there is no spoon” week 4 day 3

PULL

2 x 8 : rdl @ 8/10 rpe
2 x 8 : bent over row @ 8/10 rpe
- use this as a warm up/activation: “posterior chain engagement”
3 x 8 : deadlift @ 75% of 1rm

for time (20-min)

30 – 25 – 20 – 15 – 10 : cal row
100ft sandbag carry after each set
- workout ends with sandbag walk

05.28.24

“there is no spoon” week 4 day 2

OLY

3 sets of each :

2 x (1 high pull + 1 pause hang power snatch) 8/10 RPE
- both from mid thigh
1 power clean + 1 front squat + 1 jerk 8/10 rpe

heavier than last week

6 rounds : e4mom

15/12 cal bike
10 burpees
10 power snatch (odd rounds)
10 cleans & jerks (even rounds)

RX (95/65)

05.27.24

8am & 9:30 Classes

“MURPH”

1-mile run
100 pull ups
200 push ups
300 air squats
1-mile run

05.26.24

for time (35-min)

20 – 18 – 16 – 14 – 12 – 10

cal row/bike
db hang clean & jerk (50/35)

rest 3-min

12 – 10 – 8 – 6

alternating arm bicep curls (2 db)
oh tricep extension (1 db)
db push press (2 db)

05.25.24

8am Group Class WOD

for time w/partner (30-min)

4 rounds

100 double unders
50 sit ups