Workout of the Day

“move with purpose” week 12 day 3

clean & jerk : e2mom

4 sets : @ 70-80%%

• 1 power clean
• 1 squat clean
• 1 jerk

2 sets : 5 clean pulls @ 80+%

7-min amrap

• 5 high box jumps (30/24)
• 3 cleans* (185/125)

rest 3-min

5 rounds (7-min cap)

• 10 box jump overs
• 5 cleans (135/95)

*cleans can be squat or power, but they MUST be HEAVTY

“move with purpose” week 12 day 1

back squat : 5 x 8 @ 75% of 5rm

5-10lbs heavier than last week

6 rounds :

• 8 t2b
• 10 db hang clean & jerk (50/35)
• 14/12 cal row

rest 3 min

3 rounds

• 8 t2b
• 10 db hang clean & jerk (50/35)
• 14/12 cal row

2 rounds

5-min amrap

• 15 air squats
• 10 push ups

rest :90

5-min amrap

• 30 double unders/:30 practice (no singles)
• 15 kb sdhp

rest :90

5-min amrap

2, 4, 6, 8, 10, 12 ……etc

• barbell bent over rows
• barbell roll outs

3 rounds : every 10-min complete:

• 60 cal bike
• 40 pull ups
• 20 snatch

• rd 1 : 135/95
• rd 2 : 155/105
• rd 3 : 185/125

“move with purpose” week 11 day 1

back squat : 5 x 8 @ 70% of 5rm

5-10lbs heavier than last week

for time (18-min)

3 rounds of :

• 3 wall walks
• 12 alternating arm db snatch (50/35)
• 15 box jump overs (24/20)

rest 3-min

2 rounds of :

• 3 wall walks
• 12 alternating arm db snatch
• 15 box jump overs

rest 2 -min

1 round of :

• 3 wall walks
• 12 alternating arm db snatch
• 15 box jump overs

in a team of 3

15-min amrap

• p1: 500m row
• p2: amrap “cindy”
• p3 : amrap sit ups

rest 5-min

15-min amrap

• p1: 20 double dumbbells step overs
• p2: hold wall sit
• p3: hold plank

*switch stations when partner 1 completes reps