Workout of the Day

“move with purpose” week 5 day 4

4 rounds : every 10-min

• 20/15 cal row
• 15 burpees over rower
• 20/15 cal row
• 200m run
• 15 burpees to target
• 200m run

“move with purpose” week 5 day 2

3 sets : 

• 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

for time (25-min)

• 2000m row
• 60 box jumps (24/20
• 90 wall balls (20/14)

for time w/partner (35-min)

emom : 3 power cleans (185/125)

• 100 wall ball
• 100 box jumps
• 100 t2b

alternate every minute with partner.  one person working at a time.

follow this pattern until all reps are complete.

“move with purpose” week 4 day 5

• 3 x 4: back racked lunges (alternating legs)
• 3 x 3: high hang muscle snatch (hip) @ 8/10 rpe
• 3 x 3 : hang pause power snatch (below knee) @ 8/10 rpe

3 rounds (18-min)

• 25/20 cal bike
• 20 oh DB walking lunge steps (50/35)
• 10 bar muscle ups

“move with purpose” week 4 day 4

4 rounds : e3mom

1. 40/30 cal row
2. 40/30 cal ski
3. 400m run

“move with purpose” week 3 day 2

3 sets : 

• 8 shoulder press 7/10 rpe
• 5 db push press 7/10 rpe
  • rest 2 min between each set

complete shoulder press and go directly into the db push press

20-min amrap

• 7 thrusters (95/65)
• 7 pull ups
• 7 bar facing burpees

rest :30

“move with purpose” week 4 day 1

snatch balance 

• 3 x 2 : rpe 8/10

back squat

• 5 – 4 – 3 – 2 – 1 (build to a challenging single)
• 2 x 8  @  75+% of max from today.
  • *heavier than last week

6-min amrap

• 20 alternating arm db snatch
• 10 t2b
  • rest 4-min

at min 10:00 – 18:00

3 rounds

• 20 alternating arm db snatch
• 10 t2b