Workout of the Day

“move with purpose” week 2 day 2

3 sets : 

• 10 shoulder press 6/10 rpe
• 6 db push press 6/10 rpe
  • rest 2 min between each set

complete shoulder press and go directly into the db push press

6 rounds : e3mom

• 12/10 cal row
• 10 db hang clean & jerk (50/35)
• 8 t2b

“move with purpose” week 2 day 1

snatch balance 

• 3 x 3 : rpe 6/10 (light/moderate)

back squat

• 5 – 4 – 3 – 2 – 1 (build to a challenging single)
• 2 x 10  @  70% of max from today.
  • *heavier than last week

14-min amrap

• 40 double unders
• 5 strict pull ups
• 10 push ups
• 15 air squats

“move with purpose” week 1 day 5

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

4 rounds (18-min)

• 20/18 cal row
• 5 power snatch
  • rest 2-min

• round 1 : 60%
• round 2 : 65%
• round 3 : 70%
• round 4 : 75%

“move with purpose” week 1 day 3

• 4 x 5 : muscle clean (off floor) @ 5/10 rpe (light)
• 2 x 3 : pause power clean @5/10 rpe
  • 2 second pause in catch
• 3 x 6 : front squat @ 65% of max clean & jerk

2 rounds  (18-min)

• 400m run
• 30 wall ball
• 200m run
• 15 wall ball

rest 3-min between rounds

“move with purpose” week 1 day 2

3 sets : 

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

complete shoulder press and go directly into the db push press

for time (18-min)

• 10 – 20 – 30 – 40 – 50 : alternating arm db snatch
• 20 – 40 – 60 – 80 – 100 : double unders

“move with purpose” week 1 day 1

snatch balance 

• 3 x 3 : rpe 5/10 (light/moderate)

back squat

• 5 – 4 – 3 – 2 – 1 (build to a challenging single)
• 2 x 10  @  65% of max from today.

for time (14-min)

15 – 12 – 9 – 6 – 3

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

5 rounds w/partner (35-min)

• run 400m (together)
• 30 high box jumps (30/24)
• 20 toes to bar
• 10 squat cleans (185/125)