Workout of the Day

10.08.23

12 min amrap

5 single arm kb swings (right arm) *eye level*
5 single arm kb snatch (right arm)
5 single arm kb swings (left arm) *eye level*
5 single arm kb snatch (left arm)
10 push ups
15 cal bike
200m run

rest 4-min

repeat 12-min amrap

*start wherever you finished in first amrap*

10.07.23

Blood & Sweat for a Cure Fundraiser Workout

19-min amrap

218m Row/Ski
6 Box Jumps (24/02)
9 Wallball (20/14)

10.06.23

“move with purpose” week 3day 5

3 x 6: back racked lunges (alternating legs)
3 x 3: high hang muscle snatch (hip) @ 7/10 rpe
3 x 3 : hang pause power snatch (knee) @ 7/10 rpe

for time (14-min)

120 double unders
60 power snatch (75/55)
30 bar facing burpees

10.05.23

“move with purpose” week 4 day 3

20-min amrap

20/18 cal row
20/18 cal ski
200m run

rest 5-min

60 cal row
60 cal ski
800m run

10.04.23

“move with purpose” week 3 day 3

3x 5 : muscle clean (off floor) @ 7/10 rpe
3 x 3 : pause power clean @ 7/10 rpe
- 2 second pause in catch
3 x 6 : front squat @ 75% of max clean & jerk

4 rounds : emom

100ft sandbag carry
15/12 cal bike
12 ring dips/20 bench dips
max rep push ups
rest

10.03.23

“move with purpose” week 3 day 2

3 sets :

8 shoulder press 6/10 rpe
5 db push press 6/10 rpe
- rest 2 min between each set

complete shoulder press and go directly into the db push press

4 rounds : e6mom

400m run
30 wall ball
20 pull ups

*scale reps to allow at least 1-min of rest*

10.02.23

“move with purpose” week 3 day 1

snatch balance

3 x 2 : rpe 7/10 (light/moderate)

back squat

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

2 rounds (18-min cap)

21 box jump overs
15/12 cal row
9 burpees over rower

rest 3-min

2 rounds

9 burpees over rower
15/12 cal row
21 box jump overs

10.01.23

4 rounds : e2mom

20 air squats + 100m run
15 ring rows + 100m run
10 renegade rows w/ push up + 100m run

09.30.23

for time w/partner (35-min)

60 deadlift (225/155)
40 bar facing burpees
200 double unders
40 bar facing burpees
100 t2b
40 bar facing burpees
200 double unders
40 bar facing burpees
60 deadlift

09.29.23

“move with purpose” week 2 day 5

3 x 8 : back racked lunges (alternating legs)
3 x 5 : high hang muscle snatch (hip) @ 6/10 rpe
3 x 3 : hang pause power snatch (mid thigh) @ 6/10 rpe

15-min amrap

20 OH walking lunge steps (50/35) *one dumbell
10 hspu
400m run

Scaling :
- scale depth
- handstand push up – off box
- downward dog push up

09.28.23

“move with purpose” week 2 day 4

2 rounds (35-min)

50/40 cal bike
- rest 2-min
50/40 cal row
- rest 2-min
800m run
- rest 2-min

09.27.23

“move with purpose” week 2 day 3

4 x 5 : muscle clean (off floor) @ 6/10 rpe (light)
2 x 3 : pause power clean @ 6/10 rpe
- 2 second pause in catch
3 x 6 : front squat @ 70% of max clean & jerk

2 rounds (16-min)

9 – 6 – 3

hang power clean (135/95)
bar facing burpess

rest 3-min, then repeat 2 rounds