Workout of the Day
09.21.23
“move with purpose” week 1 day 4
9 rounds : e3mom
run 200m
5 burpees to target
*add 2 burpees every round
5, 7, 9, 11, 13, 15, 17, 19, 21
09.20.23
“move with purpose” week 1 day 3
- 4 x 5 : muscle clean (off floor) @ 5/10 rpe (light)
- 2 x 3 : pause power clean @5/10 rpe
- 2 second pause in catch
- 3 x 6 : front squat @ 65% of max clean & jerk
2 rounds (18-min)
- 400m run
- 30 wall ball
- 200m run
- 15 wall ball
rest 3-min between rounds
09.19.23
“move with purpose” week 1 day 2
3 sets :
- 10 shoulder press 5/10 rpe
- 6 db push press 5/10 rpe
- rest 2 min between each set
complete shoulder press and go directly into the db push press
for time (18-min)
- 10 – 20 – 30 – 40 – 50 : alternating arm db snatch
- 20 – 40 – 60 – 80 – 100 : double unders
09.18.23
“move with purpose” week 1 day 1
snatch balance
- 3 x 3 : rpe 5/10 (light/moderate)
back squat
- 5 – 4 – 3 – 2 – 1 (build to a challenging single)
- 2 x 10 @ 65% of max from today.
for time (14-min)
15 – 12 – 9 – 6 – 3
- thrusters (95/65)
- bar facing burpees
- pull ups
09.17.23
3 rounds : e5mom
- 20 cal row
- 10 single arm db press (left arm)
- 10 single arm db press (right arm)
- 20 push ups
rest 5 -min
15-min amrap
- 20 cal row
- 20 db hang clean & jerks
- 20 push ups
09.16.23
5 rounds w/partner (35-min)
- run 400m (together)
- 30 high box jumps (30/24)
- 20 toes to bar
- 10 squat cleans (185/125)