Workout of the Day

11.25.23

for time w/partner

100 cal bike

10 rounds
- 50 double unders
- 20 deadlift (185/125)
- 20 t2b

100 cal bike

11.24.23

“move with purpose” week 10 day 5

front squat : 5 x 5 @ 65% of 3rm

‘fight gone bad”

3 rounds

1-min amrap at each station

wall ball
sdhp (75/55)
box jumps (20″everyone)
push press (75/55)
row for calories

1-min rest between rounds

11.23.23

for time w/ partner (45-min)

1000m row
200m run (together)
60 cal bike
60 burpees
200m run (together)
40 cal bike
40 burpees
200m run (together)
20 cal bike
20 burpees
200m run (together)
1000m row

11.22.23

“move with purpose” week 10 day 3

clean & jerk : e2mom

4 sets : @ 65-70%

1 hang power clean
1 front squat
1 jerk (pause in catch)

2 sets : 5 clean pulls @ 70-75%

12-min amrap

3 wall walks
6 power cleans (155/105)
9 high box jumps (30/24)

11.21.23

“move with purpose” week 10 day 2

2 x 10 : OHS (light)

6 sets : e2mom @ 65-70%

1 high pull
1 hang snatch (mid thigh)
1 ohs

6 rounds : emom

3 power snatch @ 65%
12/10 cal bike
60 double unders

11.20.23

“move with purpose” week 9 day 1

back squat : 5 x 10 @ 65% of 5rm

5-10lbs heavier than last week

10 rounds : e2mom

10 wall ball + 10 burpees

*add 1 rep to each movements every set*

set 1 : 10 + 10
set 2 : 11 + 11
set 3 : 12 + 12
etc….

if you fail to complete reps in the 2 min -2 reps and stay at that rep count for remaining rounds

11.19.23

3 rounds : 2-min at each station

20 db step ups + max rep burpees in remaining time
200m run + max rep strict pull ups in remaining time
max rep sit ups

rest 1-min between each station

11.18.23

for time w/partner (40-min)

1000m row

20 rounds (alternating full rounds)

12 db hang clean & jerk (50/35)
6 box jump overs
3 bar muscle ups

1000m row

11.17.23

“move with purpose” week 9 day 5

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

front squat : 5 x 5 @ 60% of 3rm

5 rounds (20-min)

10 t2b
20 wall ball
40 double unders

11.16.23

“move with purpose” week 9 day 4

4 rounds : e3mom

25/20 cal ski
30/25 cal row
400m run

11.15.23

“move with purpose” week 9 day 3

clean & jerk : e2mom

4 sets : @ 60-65%

1 hang power clean
1 front squat
1 jerk (pause in catch)

2 sets : 5 clean pulls @ 65-70%

3 rounds (22-min)

15 – 12 – 9

cal bike
hang power clean (95/65)

rest 2-min between round

11.14.23

“move with purpose” week 9 day 2