Blog2022-07-11T16:06:39-05:00

Workout of the Day

clean & jerk : e2mom

6 sets @ 65-70%

3 – point power clean & jerk

  • mid thigh
  • above knee
  • bologna
  • jerk

4 sets:

  • 2 squat clean +  jerks @ 70%

for time (18-min)

30 – 20 – 10

  • cal bike
  • db hang clean & jerk (50/35)
  • toes to bar

09.28.22

Front Squat

10 sets : rest 2:30

  • 10 @ 60%
  • 8 @ 65%
  • 6 @ 70%
  • 4 @ 75%
  • 2 @ 80%
  • 2 x 3 @ 75%
  • 3 x 5 @ 70%

5 rounds : e3mom

  • 5 bar muscle ups
  • 10 burpees to target
  • 15 air squats

09.26.22

Strength Cycle Week 3 Day 1

Snatch : e2mom

6 sets @ 60-65%

  • 2 high hang squat snatch (1 hip/1 mid thigh)
  • 2 snatch balance
  • 1 ohs

4 sets :

  • 3 x 1 high pull + 1 snatch (off floor) @ 65-70%

10 rounds (14-min)

  • 30 double unders
  • 3 power snatch (115/75)

09.25.22

emom x 12 min

  1. 15/12 cal ski
  2. 15 kb sdhp
  3. 100m run

rest 2 – min

4 rounds : e3mom

  • 200m run
  • 20 kb swings

rest 2 – min

12-min amrap

  • 400m run
  • 10 kb sdhp
  • 10 kb swings
  • 10 kb goblet squats

09.24.22

for time w/partner (35-min)

  • 800m run
  • 60 clean & jerks (135/95)
  • 60 bar facing burpees
  • 400m run
  • 40 clean & jerks (155/105)
  • 40 bar facing burpees
  • 400m run
  • 20 clean & jerks (185/125)
  • 20 bar facing burpees
  • 800m run

 

 

09.23.22

PUSH

  • 3 x 10 : strict press RPE 6/10
  • 2 x 10 : tempo push ups

PULL

  • 3 x 10 : deadlift REP 6/10
  • 2 x 10 : strict banded pull ups

14-min amrap

  • 5 pull ups
  • 10 push ups
  • 15 air squats
  • 200m run
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