Workout of the Day

11.01.23

“move with purpose” week 7 day 3

3 sets: 2 x (1 muscle clean +1 front squat) @ 6/10 rpe
3 x 3 : pause power clean @ 7/10 rpe
- 2 second pause in catch, third rep add front squat
- use these sets as a “warm up”
front squat – 3rm (15-min)

14-min amrap

60 double unders
6 squat cleans (155/105)
3 bar muscle ups

10.31.23

“move with purpose” week 7 day 2

2 sets :

10 banded passthroughs + pull aparts
10 single arm DB press, pause @ top (light)
:30 handstand hold
shoulder mobility

shoulder press – 5rm (12-min)

for time (22-min)

“the devil and I”

30 single arm devil press (50/35)
40 box jump overs (24/20)
50 cal row

EMOM : 4 burpees

*workout starts with burpees*

use 2 dumbbells, ONLY if you can RX weight, if NOT use a heavier dumbbell for single arm

10.30.23

“move with purpose” week 6 day 1

3 sets : (1 snatch balance + 2 ohs rpe 6/10
- 2 second pause at bottom of each rep
- keep it light, focus on position

back squat – 5rm (15-min)

3 rounds : e2mom

20/18 cal bike
30 kb swings
5 wall walks

10.29.23

15-min amrap

1-min max cal ski/row/bike
- rest :30

5-min rest

15-min amrap

3, 6, 9, 12, 15, 18…

air squat
push ups
sit ups

100m run between each set

10.28.23

3 rounds (45-min cap)

100 double unders
60 db snatch
400m run
50 wall ball
100 double unders
40 box jumps
400m run
30 burpees

10.27.23

“move with purpose” week 6 day 5

2 x 10: back racked lunges (alternating legs). *step forward
2 x 3: high hang muscle snatch (mid thigh) @ 7-8/10 rpe
4 x 2 : hang pause power snatch (below knee) @ 8/10 rpe

for time (18-min)

3 rounds
- 16 hang power snatch (75/55)
- 16 pull ups
2 rounds
- 12 power snatch (95/65)
- 12 chest to bar
1 round
- 8 squat snatch (135/95)
- 8 bar muscle ups

10.26.23

for time (30-min)

800m run

rest 3-min

40 cal row
40 burpees over rower
40 cal row

rest 3-min

800m run

10.25.23

“move with purpose” week 6 day 3

2 x 5 : muscle clean (off floor) @ 7/10 rpe
4 x 3 : pause power clean @ 7-8/10 rpe
- 2 second pause in catch, finish heavier than last week
3 x 3 : front squat @ 90% of max clean & jerk

for time (16-min)

24 deadlift
21 hang power clean
18 push jerks

18 deadlifts
15 hang power cleans
12 push jerks

12 deadlift
9 hang power clean
6 push jerks

weight options

men (135, 155, 185) (115, 135, 155) (95, 115, 135) (75, 95, 115)

women (95, 105, 125) (75, 95, 105) (65, 75, 95) (55, 65, 75)

10.24.23

“move with purpose” week 6 day 2

3 sets : heavier than last week

6 shoulder press 8/10 rpe (heavy)
12 db push press 6/10 rpe (light)
- rest 2 min between each set

complete shoulder press and go directly into the db push press

5 rounds : e4mom

60 double unders
14 ohs (95/65)
7 bar facing burpees

10.23.23

“move with purpose” week 6 day 1

3 sets : 2 x (1 snatch balance + 1 ohs rpe 7/10
- 2 second pause at bottom of each rep

back squat

5 – 4 – 3 – 2 – 1 (build to a challenging single)
2 x 6 @ 85+% of max from today.
- *heavier than last week

12-min amrap

200m run
10 db hang clean & jerk (50/35)
10 t2b

10.22.23

2 rounds : e5mom

1000m ski
2 rounds : 20 kb swings + 15 box jump overs
800m run
2 rounds : 20 ring rows + 20 sit ups

10.21.23

3 rounds w/partner (30-min)

120 double unders
60 cal bike
30 power snatch

round 1 (95/65)
round 2 (115/75)
round 3 (135/95)