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

Workout of the Day

04.02.23

3 rounds : e3mom

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

04.01.23

for time w/partner

  • 6 rounds
    • 12 deadlift
    • 9 hang power cleans
    • 6 push jerks
      • 200 double unders
  • 6 rounds
    • 9 deadlift
    • 6 hang power cleans
    • 3 push jerks
      • 200 double unders
  • 6 rounds
    • 6 deadlift
    • 3 hang power cleans
    • 1 push jerks
  • rd 1 : (135/95)
  • rd 2 : (155/105)
  • rd 3 : (185/125)

03.31.23

“nuts & bolts”  Week 4 Day 5

3 rounds

  • 8 ohs (115/75)
  • 24 pull ups

at min 10:00

3 rounds

  • 8 power snatch (115/75)
  • 24 wall ball
  • 3 x 6 : behind neck push press @ 9/10 rpe
  • 3 x 6 : tempo front squat @ 9/10 rpe
    • 3 second down, 2 second hold at bottom

03.30.23

10 rounds : emom

  1. 15/12 cal row
  2. 10 burpees to target
  3. 15/12 cal bike
  4. rest 1-min

03.29.23

“nuts & bolts”  Week 4Day 3

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

5 sets : e2mom

2 x (1 hang power snatch *mid thigh* + 1 ohs) @ 8-9/10 rpe

3 sets :

5 snatch pulls @ 100% of part 1.

5 rounds (18-min)

  • 5 strict pull ups
  • 10 db step ups (50/35)
  • 20 db hang clean & jerk (50/35)

03.28.23

“nuts & bolts”  Week 4 Day 2

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

6 sets : e2mom

  • 2 x (1 hang power clean (knee) + 1 push press @ 8-9/10 rpe

4 sets : e2mom

  • 1 tempo clean deadlift @ max from part 1.
    • pause 3 seconds in each position (up and back down)
    • 1” off floor
    • below knee
    • above knee
    • mid though
    • power position

5 rounds : e3mom

  • 7 power clean (155/105)
  • 7 bar facing burpees
  • 200m run
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