Workout of the Day

DELOAD week 1 day 3

• 3 x 3 : tempo front squat 3/2/1
• 3 x 3 : segmented clean pull
  • pause & adjust in each position
    • 1″ off floor
    • below knee
    • above knee
    • mid thigh
    • power position + pull
• *keep weights light & focus on improving position”

`4 rounds : emom

1. 15/12 cal ski
2. 12 kb snatch (6 each arm)
3. 9 high box jumps (30/24)
4. 6 sandbag cleans
5. rest

DELOAD week 2 day 2

back squat : 3 x 10 @ 50%

20-min amrap

• 10 burpees to target
• 20 wall ball
• 30 double unders
• 400m ru

7 rounds : emom

1. 100m run
2. 3 wall walks
3. 10 db plank pull throughs
4. 12 v ups
5. 14 hang db snatch (7 each arm)

for time w/partner (30-min)

• 120 double unders
• 60 cal bike
• 30 shoulder to overhead (135/95)
• 120 double unders
• 60 cal bike
• 30 power cleans (155/105)
• 120 double unders
• 60 cal bike
• 30 clean & jerks (185/125)

DELOAD week 1 day 5

3 x 8 bench press w/pause @ bottom

*pause 1″ above chest, do NOT rest bar on chest*

“MURPH” prep

10 rounds : e3mom

• 200m run
• 5 pull ups
• 10 push ups
• 15 air squats

DELOAD week 1 day 4

3 rounds (30-min)

• 30/25 cal row
• 20 box jumps (24/20)
• 10 devils press (50/35)

rest 3-min between rounds

mobility/accessory (15-min)

• 15 banded face pulls
• 10 single arm rb row
• 1-min couch stretch (each side)
• 1-min hamstring stretch w/rb (each side)
• 2-min pigeon pose (each side)
• 10 single arm row
• 15 banded face pulls

DELOAD week 1 day 2

back squat : 3 x 8 @ 60%

for time (30-min)

• 800m run
• 60 wall ball
• 800m run
• 40 wall ball
• 800m run
• 20 wall ball
• 800m run

DELOAD week 1 day 1

• 3 x 6 : behind neck push press  + ohs
• 3 x 3 : pause OHS

*keep weights light & focus on improving position”

5 rounds : emom

1. 14 alternating arm db snatch (50/35)
2. 7 t2b + 7 burpees to target
3. 200m run
4. rest

2 rounds (35-min)

• 100 wall ball
• 50 burpee box jump overs (24/20)
• 800m run *together