Workout of the Day

11.13.23

“move with purpose” week 9 day 1

back squat : 5 x 10 @ 60% of 5rm

4 rounds : e4mom

15/12 cal row
20 kb swings
10 burpees over rower

11.12.23

5 rounds : emom

15/12 cal ski
10 single arm devil press (50/35)
15 sit ups
10 high box jumps (30/24)

rest 5-min

15-min amrap

15/12 cal ski/bike/row
20 sit ups
10 single arm devil press
20 box jump overs (24/20)

11.11.23

30-min amrap

60 cal bike
40 wall ball
20 clean & jerks (135/95)
60 cal bike
40 wall ball
20 clean & jerks (155/105)
60 cal bike
40 wall ball
20 clean & jerks (185/125)
60 cal bike
40 wall ball
amrap clean & jerks (225/155)

11.10.23

“move with purpose” week 8 day 5: deload/change week

front squat : 3 x 8 @ 50-60% of 5rm
- squat with control, keep tension, focus on position

VETERANS DAY TRIBUTE WOD

“21 guns”

21-min amrap

400m run
21 push ups
21 box jumps
15 burpees
9 pull ups

11.09.23

“move with purpose” week 8 day 4: deload/change week

4 rounds (40-min)

500m row
400m run
30/25 cal bike

rest 3-min

11.08.23

“move with purpose” week 8 day 3 : deload/change week

clean & jerk : technique work/light

3 x 3 : power clean & push jerk @ 50 – 60%
3 x 5 : clean pulls @ 65-70%
- pause in triple extension

for time (18-min)

150 double unders
30 hang power cleans (95/65)
30 shoulder to overhead
100 double unders
20 hang power cleans (115/75)
20 shoulder to overhead
50 double under
10 hang power cleans (135/95)
10 shoulder to overhead

11.07.23

“move with purpose” week 8 day 2 : deload/change week

snatch : technique work/light

3 x 3 : power snatch + ohs @ 50-60%
3 x 5 : snatch pulls @ 65-70%
- pause in triple extension

12-min amrap

50/40 cal row
40 air squats
30 power snatch (75/55)
200m run

11.06.23

“move with purpose” week 8 day 1 : deload/change week

ohs : 2 x 10 (light)
back squat : 3 x 8 @ 50-60% of 5rm
- squat with control, keep tension, focus on position

5 rounds : e4mom

400m run
max rep wall ball

rest 2-min

continue this for 5 rounds or until you complete 150 wall balls total

11.05.23

10 rounds : e2mom

30 double unders
10 push ups
10 sit ups

rest 5-min

10 rounds : e2mom

10 cal ski/bike/row + 10 plate ground to overhead

*ADD 1 rep each round*

if you do not finish the work in the given time, subtract 1 rep*

11.04.23

for time w/partner (40-min)

100 cal row
50 t2b
100 db hang clean & jerk
50 t2b
100 cal row

every 5-min : run 200m (together)

workout starts with the run

11.03.23

“move with purpose” week 7 day 5

2 x 8: back racked lunges (alternating legs). *step forward
2 sets :
- 2 x (1 high hang muscle snatch (mid thigh) + 1 ohs @ 6/10 rpe
4 x 2 : hang pause power snatch (below knee) @ 7-8/10 rpe

3 rounds (18-min)

30/25 cal bike
10 power snatch (135/95)

rest 2-min between rounds

11.02.23

“move with purpose” week 7 day 4

for time (35-min)

1-mile run
2000m row
50 burpees to target