Workout of the Day

7 rounds : emom

1. 1 rope climbs (hardest difficulty)
2. 200m row
3. 3 wall walks
4. 40 double unders

for time w/partner (40-min)

1-mile run

12 Rounds
• 9 Push ups
• 7 Deadlifts (135/95)
• 5 Box Jump Over

800 M Run

10 Rounds
• 7 Push ups
• 5 Deadlifts (225/155)
• 3 Box Jump Over

400 M Run

8 Rounds
• 5 Push ups
• 3 Deadlifts (315/205)
• 1 Box Jump Over

alternate 200m

alternating full rounds

for time (14-min)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

• bar facing burpees
• front squats (135/95)

• 3 x 6 : behind neck push press @ 7/10 rpe
• 3 x 6 : tempo front squat @ 7/10 rpe
  • 3 second down, 2 second hold at bottom

6 rounds : emom

1. 15/12 cal bike
2. 15/12 cal row
3. 15/12 cal ski
4. 15 kb swings (24/16)
5. rest

“nuts & bolts”  Week 2 Day 2

3 x 3 : muscle clean (off floor) + strict shoulder press (light)

5 sets : e2mom

3 x (1 hang power clean *mid thigh* + 1 push press) @ 6-7/10 rpe

*weight should not be to straining, work on position*

5 rounds : emom

1. 50 double unders
2. 5 power cleans (155/105)
3. 10 high box jumps (30/24)
4. 15 sit ups

“nuts & bolts”  Week 2 Day 1

2 x 10 : ohs (empty bar/light)

5 sets : e2mom

back squat

• 5 @ 62%
• 5 @ 65%
• 5 @ 67%
• 5 @70%
• 5 @ 72%

for time (18-min)

30 – 20 – 10

• wall ball
• db hang clean & jerk (50/35)
• cal bike

5 rounds : e6mom

• 30 alternating leg jumping lunges
• 25 crunches w/feet elevated
• 20 russian twist w/plate
• 15 chest press w/plate
• 10 burpees

for time w/partner

• 100 cal row
• 60 shoulder to overhead (135/95)
• 200 double unders
• 40 power cleans (155/105)
• 200 double unders
• 20 clean & jerks (185/125)
• 100 cal row