Workout of the Day
05.04.24
for time (35-min)
alternating full rounds
- 10 rounds
- 3 wall walks
- 6 pull ups
- 9 box jump overs (24/20)
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- 1-mile run (alternating 200m run)
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- 10 rounds
- 3 wall walks
- 6 pull ups
- 9 box jumps overs
05.03.24
DELOAD week 2 day 5
bench press : 10 – 8 – 6 – 4 – 2 (increasing weight each set)
3 rounds : e2mom
- 10 db bench press + 10 ring dips/15 bench dips
- 20/18 cal bike
- 50 double unders + 15 kb swings
05.02.24
DELOAD week 2 day 4
for time – 35-min cap
2 rounds
- 800m run
- rest 2-min
2 rounds
- 500m row
- rest :90
2 rounds
- 200m run (push the pace!)
- rest :60
2 rounds
- 250m row
- rest :60
mobility cool down
05.01.24
DELOAD week 1 day 3
- 3 x 3 : tempo front squat 3/2/1
- 3 x 3 : segmented clean pull
- pause & adjust in each position
- 1″ off floor
- below knee
- above knee
- mid thigh
- power position + pull
- pause & adjust in each position
- *keep weights light & focus on improving position”
`4 rounds : emom
- 15/12 cal ski
- 12 kb snatch (6 each arm)
- 9 high box jumps (30/24)
- 6 sandbag cleans
- rest
04.30.24
DELOAD week 2 day 2
back squat : 3 x 10 @ 50%
20-min amrap
- 10 burpees to target
- 20 wall ball
- 30 double unders
- 400m ru
04.29.24
DELOAD week 2 day 1
- 3 x 3 : behind neck push press + ohs
- 3 x 3 : pause OHS
*keep weights light & focus on improving position”
5 rounds : e3mom
- 12/10 cal bike (:60 cap)
- 10 power snatch (75/55)
- 8 t2b
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