Workout of the Day
04.02.23
3 rounds : e3mom
- 500m ski
- 15 bench press
- 500m row
- 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
- 15/12 cal row
- 10 burpees to target
- 15/12 cal bike
- 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
