Workout of the Day

04.19.24

3 sets -warm up to working weight

1 high pull
2 power snatch

4 rounds for max reps of:

1 minute of snatches (135/95)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35) *2 DBS*
1 minute of rest

*athletes participating in Quarterfinals MUST submit WOD 1 & 2 scores by Saturday 8pm*

04.18.24

3 rounds : e3mom

500m row
500m ski
2 rounds strict “cindy”
- 5 strict pull ups
- 10 push ups
- 15 air squats

mobility/recovery

1-min stranding straddle
1-min couch stretch (each side)
2-min pigeon pose (each side)
2-min frog pose

04.17.24

4 sets : building up to 65-70% of max clean & jerk

1 power clean
1 hang squat clean
1 front squat
- *focus on quality reps & position

4 rounds : e4mom

10 power cleans (115/75)
10 bar facing burpees
10 front squats (115/75(

min 16:00 – 24:00

max out clean

04.16.24

back squat : deload

3 x 6 @ 65% of 1rm

3 rounds (25-min)

20/18 cal row
8 sandbag cleans

rest 3-min

3 rounds

20/18 cal bike
8 sandbag squats

04.15.24

4 sets : building up to 65-70% of max snatch

1 snatch
1 hang power snatch
1 ohs
- *focus on quality reps & position

12-min amrap

50 double unders
5 hang power snatch (95/65)
5 ohs (95/65)
200m run

min 12:00 – 20:00

max out snatch

04.14.24

4 rounds : e3mom

400m run
15 burpee pull ups
30/25 cal bike

04.13.24

for time w/partner (35-min)

1 —–> 10

kb swings
box jump overs

immediately into

10 ——> 1

power snatch (75/55)
bar facing burpees

partner 1 : complete 1 kbs + 1 box jump over
partner 2 : then completes 1 kbs + 1 box jump overd
partner 1 : 2 + 2
partner 2 : 2 + 2

04.12.24

“building blocks” week 12 day 5

bench press – 5rm

for time (25-min)

60/50 cal bike
10 bench press (155/105)
40/30 cal bike
20 bench press (135/95)
20/15 cal bike
30 bench press (95/65)

04.11.24

“building blocks” week 12 day 4

4 rounds (easy pace) (30-min)

30/25 cal row
:30 side plank (each side)
:60 plank (on hands)

rest 2-min between rounds

*if you maxed out the last 3 days use today as an active recovery day, do not push pace, just get your body moving*

pump/accessory

10 kb gorilla rows (alternate arms)
15 ring rows
20 alternating arm db hammer curls

04.10.24

“building blocks” week 12 day 3

clean & jerk

10 sets : e2mom
- sets 1 – 2 : @ 60-70%
  - 1 liftoff (above knee) + clean (from liftoff)
  - 1 front squat
  - 1 jerk
- sets 3 – 5 @ 70-80%
  - 1 liftoff (above knee)
  - 1 clean & jerk (floor)
- sets 6- 10 :
  - 1 clean & jerk @ 80+%

4 rounds : emom

15/12 cal ski
12 double db shoulder to overhead (50/35)
9 high box jumps
6 ring/bar muscle ups
rest

04.09.24

“building blocks” week 12 day 2

back squat – 1rm

2 rounds (20-min)

800m run
40 wall ball
20 burpees to target

04.08.24

“building blocks” week 12 day 1

snatch

6 sets : every : 30
- 1 high hang snatch (power or squat) @ 70%
  - rest 2-min
6 sets : every : 45
- 1 hang snatch (power or squat @ 75%)
  - rest 2 -min
10 sets : emom
- 1 squat snatch @ 80+%
  - build to a heavy single for the day, if everything feels good, attempt a new PR!

10 rounds : emom

20 double unders + 10 alternating arm db hang snatch (50/35)