Workout of the Day

“nuts & bolts”  Week 6 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : every 2:30

back squat

• 5 @ 72%
• 5 @ 75%
• 5 @ 77%
• 5 @ 80%
• 5 @ 82%

5 rounds : emom

1. 15/12 cal ski
2. 10 high box jumps (30/24)
3. 5 back squats @ 65+% (off rack)
4. 1 rope climb (hardest difficulty)
5. rest

*back squats – weight is athletes choice, you can stay at one weight or increase, BUT do not FAIL a set

5 rounds : e6mom

• 200m run
• 20/18 cal row
• 20 kb swings (24/16)
• 20 kb sdhp (24/16)
• 20 Russian twist w/ weight (athletes choice)

for time w/partner

• run 800m
• 30 power snatch (135/95)
• 20 rounds “cindy”
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 30 power snatch
• run 800m

for time (25-min)

• 1500m row
• 150 double unders
• 1-mile run

“nuts & bolts”  Week 5 Day 3

3 x 3 : hang muscle snatch + ohs w/pause @ bottom (empty bar/light)

5 sets : e2mom

1 high pull (floor) + 1 hang power snatch + 1 squat snatch

• sets 1 – 2 @ 70%
• sets 3 – 4 @ 75%
• set 5 @ 75+%

3 sets : 1 tempo snatch deadlift @ 100% part 1

12-min amrap

• 3 wall walk
• 6 hang squat snatch (95/65)
• 9 high box jumps (30/24)

“nuts & bolts”  Week 5 Day 2

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

5 sets : e2mom

• 1 clean deadlift + 1 hang clean + 1 clean & jerk
  • sets 1 – 2 @ 70%
  • sets 3 – 4 @ 75%
  • set 5 @ 75+%

3 sets :

5 clean pulls @ 100% from part 1.

for time (18-min)

• run 800m
• 20 t2b
• 20 shoulder to overhead (135/95)
• run 400m
• 10 t2b
• 10 shoulder to overhead (185/125)

“nuts & bolts”  Week 5 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : every 2:30

back squat

• 5 @ 70%
• 5 @ 72%
• 5 @ 75%
• 5 @ 77%
• 5 @ 80%

10 rounds (18-min)

• 4 burpees to target
• 6 heavy kb swings
• 8 wall ball

3 rounds : e3mom

1. 500m ski
2. 15 bench press
3. 500m row
4. 50 sit ups