Workout of the Day

10-min amrap

15/12 cal bike

5, 10, 15, 20, 25…… air squat

*add 5 reps to air squat each set, bike cals remain same

rest 2 – min

10-min amrap

10, 20, 30 …….

• sit ups
• russian twist

* run 100m after each set

rest 2- min

10-min cap

1-mile run

8 rounds :

• partner 1 :
  • 500m row
• partner 2 :
  • 10 pull ups + 10 burpees to target
  • max rep power cleans (185/125)

*switch when partner 1 completes 500m row

score is total # of power cleans completed

“building blocks” week 11 day 5

3 sets :

• 6 bench press
• 6 push press (off floor)
• •  weight is athletes choice, but should be challenging at rep 4+

5 rounds : emom

1. 15 kb swings
2. 15/12 cal ski
3. 15 bench press (95/65)
4. rest

“building blocks” week 11 day 2

• back squat – 3rm
• drop sets :
  • 3 x 3 @ 80% of 3rm

3 rounds (16-min)

• 30 alternating arm db snatch (50/35)
• 15 burpee box jump overs (24/20)

“building blocks” week 11 day 1

snatch

• 6 sets : every : 30
  • 1 high hang snatch (power or squat) @ 65%
    • rest 2-min
• 6 sets : every : 45
  • 1 hang snatch (power or squat @ 70%)
    • rest 2 -min
• 10 sets : emom
  • 1 squat snatch @ 80%
    • *no misses*

5 rounds : e3mom

• 60 double unders
• 6 power snatch @ 75%

18-min amrap

buy in : 1000m row + 800m run

in remaining time amrap

• 10 barbell rollouts
• 20 tuck sit ups
• 30 air squats

rest 2-min

18-min amrap

buy in : 4 rounds  : 250m row + 200m run

in remaining time amrap

• 10 burpees over barbell
• 20 bent over row
• 30 air squats