Workout of the Day

“move with purpose” week 12 day 5

2 x 10 : back racked alternating leg lunges (light) step forward

front squat : 5 x 5 @ 75% of 3rm

3 rounds (18-min)

• 30/25 cal bike
• 15 thrusters (115/75)
  • rest 3-min

goal is to complete thrusters 1-3 sets*

“move with purpose” week 12 day 4

6 rounds : e5mom

• 250m row
• 15 burpees over row
• 250m row

“move with purpose” week 12 day 2

2 x 10 : OHS (light)

6 sets : e2mom @ 70-80%

• 1 high pull
• 1 snatch (below knee)
• 1 snatch (off floor)

10-min amrap

3, 6, 9, 12, 15, 18…..

• power snatch (95/65)
• burpees over bar

min 10:00 – 15:00

build to a heavy power snatch

“move with purpose” week 11 day 5

2 sets :

• :30 sandbag hold
• 10 sandbag squats

front squat : 5 x 5 @ 70% of 3rm

3 rounds : e2mom

1. 15 bench press (135/95)
2. :60 sandbag hold
3. 30 kb swings

“move with purpose” week 11 day 4

for time (35-min)

• 50 burpees to target
• 1000m row
• 800m run
• 1000m row
• 50 burpees to target

“move with purpose” week 11 day 3

clean & jerk : e2mom

4 sets : @ 65-75%

• 1 hang power clean
• 1 front squat
• 1 jerk (pause in catch)

2 sets : 5 clean pulls @ 75-80%

for time (18-min)

• 15 – 12 – 9
  • pull ups
  • hang power clean (95/65)
• 12 – 9 – 6
  • chest to bar
  • power cleans (135/95)
• 9 – 6 – 3
  • bar muscle ups
  • squat cleans (155/105)

“move with purpose” week 10 day 2

2 x 10 : OHS (light)

6 sets : e2mom @ 65-75%

• 1 high pull
• 1 snatch (below knee)
• 1 snatch (off floor)

2 rounds (14-min)

• 25 ohs (95/65)
• 100 double unders
• 25 t2b