Workout of the Day

05.24.24

“there is no spoon” week 3 day 5

4 rounds : e3mom

20/18 cal row + 10 burpees over rower
200m run + 5 devil press (50/35)

accessory/pump

3 sets :

10 single arm db press
15 rb face pulls
20 db lateral raises

05.23.24

“there is no spoon” week 3 day 4

3 x 8 : push press @ 7/10 rpe
3 x 4 : tempo front squat 3/2/1 @ 7/10 rpe

3 rounds (20-min)

30/25 cal row
20 alternating arm db snatch (50/35)
20/15 cal row
10 hspu

05.22.24

“there is no spoon” week 3 day 3

PULL

2 x 8 : rdl @ 7/10 rpe
2 x 8 : bent over row @ 7/10 rpe
- use this as a warm up/activation: “posterior chain engagement”
3 x 8 : deadlift @ 70% of 1rm

4 rounds (18-min)

200m run
10 deadlift (185/125)
10 bar facing burpees

rest 2-min

*push the pace, SPRINT each round*

scale deadlift weight to allow unbroken sets

05.21.24

“there is no spoon” week 3 day 2

OLY

3 sets of each :

2 x (1 high pull + 1 pause hang power snatch) 7/10 RPE
- both from mid thigh
1 power clean + 1 front squat + 1 jerk 7/10 rpe

heavier than last week

5 rounds : emom

14/12 cal ski
7 hang squat clean thruster (95/65)
14/12 cal row
7 power snatch (95/65)

05.20.24

“there is no spoon” week 3 day 1

2 sets : light (use as warm up)

5 behind neck press + 5 ohs

back squat : wave

8@ 50%
6 @ 55%
4 @ 60%
8@ 55%
6 @ 60%
4 @ 65%
- rest :90-2:00 between sets

Monday “Murph Prep”

“Cindy”

20-min amrap

5 pull ups
10 push ups
15 air squats

optional : cash out -> 1 mile run

05.19.24

4 rounds : e4mom

400m run
- push the pace
2 rounds
- 7 devil press (50/35)
- 14 box step overs (50/35)
  - 2 dumbells

05.18.24

HERO WOD

“DILLER”

31-min amrap

buy in :

105 cal on any machine
110 double unders

in remaining time amrap

26 burpees
35 air squats
7 deadlift (225/155)

Office Diller was 31 years old when he was shot.
Worked at the 105 precinct
Detective Badge #110
Police Badge # 26357

05.17.24

“there is no spoon” week 2 day 5

2 rounds (30-min)

1000m row
100ft overhead kb carry
800m run
100 ft walking lunge *holding dbs at side*

accessory/pump

3 sets

10 tempo push ups 3/2/1
15 kb crush curls
20 rb tricep push down

05.16.24

“there is no spoon” week 2 day 4

3 x 10 : push press @ 6/10 rpe
3 x 6 : tempo front squat 3/2/1 @ 6/10 rpe

15-min amrap

30 double unders
10 front squats (95/65)
60 double unders
10 push press (95/65)
90 double unders
10 thrusters (95/65)

05.15.24

“there is no spoon” week 2 day 3

PULL

2 x 10 : rdl @ 6/10 rpe
2 x 10 : bent over row @ 6/10 rpe
- use this as a warm up/activation: “posterior chain engagement”
3 x 10 : deadlift @ 65% of 1rm

for time (14-min)

10 – 9 – 8 -7 – 6 -5 – 4 – 3 -2 1 : deadlft (185/125)

1 – 2- 3- 4- 5- 6- 7 – 9 – 9 10 : toes to bar

05.14.24

“there is no spoon” week 3 day 2

OLY

3 sets of each :

2 x (1 high pull (hip) + 1 pause high hang power snatch) 6/10 RPE
1 power clean + 1 front squat + 1 jerk 6/10 rpe

heavier than last week

3 rounds : e6mon

30/25 cal bike
200m run
10 power snatch (135/95)

05.13.24

“there is no spoon” week 2 day 1

2 sets : light (use as warm up)

5 behind neck press + 5 ohs

back squat : wave

10 @ 40%
8 @ 45%
6 @ 50%
10 @ 45%
8 @ 50%
6 @ 55%
- rest :90-2:00 between sets

Monday “Murph Prep”

4 rounds : e5mom

buy : in : 400m run

max rep strict pull ups
max rep push ups
max rep air squats
max rounds “cindy”
- 5 pull ups
- 10 push ups
- 15 air squats

*each round starts with a 400m run*