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

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)
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