Workout of the Day

“building blocks” week 3 day 1

OLY

4 sets (off rack) 5/10 rpe

• 1 snatch balance + 2 ohs

4 sets (off floor) 5/10 rpe

• 1 segmented clean pull (pause 1″ off, bologna, mid thigh, power pos)
• 2 hang squat clean (hip/mid thigh)

10-min amrap

• 3 wall walks
• 6 hang squat cleans (135/95)
• 9 box jumps (24/20)

3 rounds

3-min amrap

• 10 barbell rollouts
• 10 bent over rows
• 10 bar facing burpees

rest 1- min

3-min amrap

• 10 renegade rows
• 10 dumbell front squat
• 10 dumbell push press
  • 2 dumbells for all movements 

rest 1 -min

3-min amrap

• cal row

for time w/partner (30-min)

• 40 bar facing burpees
• 60 cal bike
• 40 clean & jerks (135/95)
• 200 double unders
• 40 thrusters (135/95)
• 60 cal bike
• 40 bar facing burpees

“building blocks” week 2 day 5

• 3 x 12 : bench press @ 6/10 rpe
• 3 x 8 : db push press w/pause at top @ 6/10 rpe

4 rounds : e2mom

1. 5 bench press + 15 push ups
2. 10 sandbag cleans
3. 20/18 cal ski

building blocks” week 2 day 4

• 2 x 12 : rdl @ 6/10 rpe
• 3 x 12 : deadlift @ 35% of 1rm
• 3 x 3 : tempo strict pull ups
  • 1/1/3 (1 second up, 1 second hold at top, 3 second down

4 rounds (18-min)

• 21/18 cal row
• 15 pull ups
• 9 deadlift (185/125)

“building blocks” week 2 day 3

7 rounds : emom

1. 15/12 cal ski
2. 15 kb swings (24/16)
3. 12/10 cal bike
4. 9 burpees to target

pump/accessory

• 10 db cuban press
• 15 kb upright row
• 20 kb crush bicep curls 

“building blocks” week 2 day 2

• back squat
  • 3 x 3 @ 67% of 1rm
• drop set
  • 2 x 15 @ 37% of 1rm

5-10lbs heavier than last week

15-min amrap

• 3 wall walks
• 60 double unders
• 9 box jump overs (24/20)
• 12 alternating arm db snatch (50/35)

“building blocks” week 2 day 1

OLY

heavier than last week, focus on ROM & stability 

off rack (light) 6/10 rpe

• 3 x 6 : ohs
• 3 x 3 : snatch balance

off floor

4 sets : e2mom @ 6/10 rpe

• 1 power clean
• 2 hang squat clean

3 rounds (16-min)

9 – 6 – 3

• ohs (95/65)
• bar facing burpees

rest 2-min between

3 rounds : e4mom

station 1 :

• 15 cal ski
• 15 kb swings
• 15 box jump overs

station 2 :

• 20 plate ground to over head
• 15 burpees to plate

station 3 :

30 – 10 – 10

• double unders
• sit ups