Workout of the Day

“sculpt” session

3 sets

• 10 seated barbell shoulder press (sit on floor with legs straight)
• 15 push ups
• 20 bent over lat raises
  • rest 2-min between sets

3 rounds : (22-min)

• 40 oh db walking lunges (50/35)
• 30 db hang clean & jerks (50/35)
• 20 t2b

rest 2-min between each round

snatch : e2mom

sets 1 – 3 :

segment snatch + ohs

• pause at knee
• pause mid thigh
• snatch from mid thigh + ohs

sets 4 – 6

• 1 lift off (pause at knee)
• 1 snatch (off floor)

min 12- 20 :

• max out snatch

3 rounds : e2mom

1. 10 devils press (50/35)
2. 100 double unders
3. 20/18 cal ski

just the tips

• pace for sub :90 per round,
• devils press – choose a weight that you can move consistently  these are a grind, just keep moving, slow and steady
  • step back/forward, instead of jumping back/forward to conserve some energy
  • when standing up bring your focus point to something in front of you, brace your core and get those DBs overhead
• dont let the devil win!!

• 2 x 2 : clean & jerk
• 2 x 1 : clean & jerk
• warm up to about 70% this should be your first weight during the max out 

12-min amrap

• 2 wall walk
• 3 clean & jerks (155/105)
• 400m run

min 12- 20

max out clean & jerk

just the tips

• goal is 4+ rounds
• wall walks should be quick (down & up) do not just lay on the floor
• singles on the clean & jerks
• steady pace on the run
• opening weight on max out should be 20+ lbs heavier than weight you did for WOD
• get first lift in within the first 1-2 min to feel the weight and get mentally ready for the heavier lifts.

“nuts & bolts”  Week 10 Day 5

for time (22-min)

800m run

• 10 rounds “Cindy”
  • 5 pull ups
  • 10 push ups
  • 15 air squats

800m run

in remaining class time build to a heavy single Front Squat

“nuts & bolts”  Week 10 Day 4

6 rounds

• 1-min max cal row
  • rest 1-min
• 1-min max cal bike
  • rest 1-min
• 1-min max cal ski
  • rest 1-min

“nuts & bolts”  Week 10 Day 3

2 x 3 : high pull (hip) + muscle snatch (floor) + ohs

10 sets : e2mom

4 sets : up to 80%

• 1 snatch liftoff (pause at knee) + 1 squat snatch

4 sets : 80+%

• • 1 squat snatch

2 sets : 100+%

• 3 snatch pulls

5 rounds : e4mom

• 200m run
• 10 burpee box jump overs (24/20)
• 5 power snatch (155/105)

“nuts & bolts”  Week 10 Day 2

warm up : 2 x 3 : muscle clean + front squat (hold grip) push press (light)

10 sets : e2mom

4 sets : up to 80%

• 1 clean liftoff (pause at knee) + 1 clean & jerk

4 sets : 80+%

• • 1 clean & jerk

2 sets : @ 100+%

• 3 clean pulls

*finish heavier than last week*

12-min amrap

• 20 power cleans (135/95)
• 30 t2b
• 40/30 cal bike

“nuts & bolts”  Week 10 Day 1

3 sets : ohs

• 1 x 10 (empty bar/light)
• 2 x 5 (light/moderate)

7 sets : every 2:30

back squat – 1rm

• 2 x 5 : up to 75-80%
• 2 x 3 : 80+%
• 3 x 1 : 95+%

*establish a new 1 rep max, if you need longer rest time, take it*

for time (16-min)

• 40 pull ups
• 80 push ups
• 120 air squats
• 160 double unders