Workout of the Day

12.19.23

“move with purpose” week 14 day 2

2 x 10 : OHS (light)

8 sets : e2mom

sets 1 – 3 : 1 high pull + 1 snatch (off floor) : up to 70%
sets 4 – 6 : 1 snatch liftoff (pause @ knee) + 1 snatch (off floor) : up to 80-85%
sets 7 – 8 : 1 snatch @ 85+%

10 rounds (20-min)

12/10 cal bike
6 box jump overs (24/20)
3 power snatch (135/95)

12.18.23

“move with purpose” week 14 day 1

back squat – 5rm

5 rounds (16-min)

20 wall ball
20 push ups

12.17.23

3 rounds

3-min amrap
- 3 wall walks
- 6 high box jumps (30/24)
  - rest 1-min
3-min amrap
- 20/18 cal bike
- max rep devils press
  - rest 1-min
3-min amrap
- max cal row
  - rest 1-min

12.16.23

10 rounds
200m row
5 power snatch (95/65)

50 bar facing burpess

10 rounds
200m row
5 power snatch

50 bar facing burpees

12.15.23

“move with purpose” week 13 day 5

2 x 10 : front racked alternating leg lunges (light) step forward

front squat : 5 x 5 @ 80% of 3rm

4 rounds : e2mom

25 double unders + 10 alternating leg front rack lunges (95/65) + 25 double unders
1 round “cindy”
- 5 pull ups
- 10 push up
- 15 air squats

12.14.23

“move with purpose” week 13 day 4

30-min amrap

200m run or row
30 burpees to target
400m run or row
50/40 cal bike

12.13.23

“move with purpose” week 13 day 3

clean & jerk : e2mom

4 sets : @ 75-85%%

1 power clean
1 squat clean
1 jerk

2 sets : 5 clean pulls @ 85+%

20 rounds (20-min)

1 power clean (205/145)
2 box jump overs (24/20)
3 chest to bar

12.12.23

“move with purpose” week 13 day 2

2 x 10 : OHS (light)

6 sets : e2mom @ 75-85%

every 2 min perform 2 sets of :
- 1 high pull + 1 snatch (floor)

15-min amrap

10 t2b
15 ohs (95/65)
75 double unders

12.11.23

“move with purpose” week 13 day 1

back squat : 5 x 6 @ 80% of 5rm

5-10lbs heavier than last week

for time (16-min)

9 – 7 – 5 – 15 – 12 – 9

deadlift (185/125)
bar facing burpees

12.10.23

5 rounds : emom

15/12 cal ski or row
15 plate ground to overhead (45/35)
100ft farmers carry w/kbs
100m run

rest 5-min

15-min amrap

15/12 cal ski or row
15 plate ground to overhead
400m run

12.09.23

for time w/partner (40-min)

alternating full rounds

10 rounds

60 double unders
8 box jump overs (24/20)
4 bar muscle ups

10 rounds

30 double unders
16 wall balls (20/14)
8 pull ups

12.08.23

“move with purpose” week 12 day 5

2 x 10 : back racked alternating leg lunges (light) step forward

front squat : 5 x 5 @ 75% of 3rm

3 rounds (18-min)

30/25 cal bike
15 thrusters (115/75)
- rest 3-min

goal is to complete thrusters 1-3 sets*