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

Workout of the Day

09.22.22

Strength Cycle Week 2 Day 4 

3 sets of each :

  • 15 rb face pulls
  • 10 single arm db row
  • double kb/db farmers carry – across gym

4-min amrap

  • 6 wall walks
  • 24 sit ups

rest 2-min

4-min amrap

  • 60 double unders
  • 6 wall walks

rest 2-min

4-min amrap

  • 60 double unders
  • 6 wall walks
  • 24 sit ups

09.21.22

Strength Cycle Week 2 Day 3

clean & jerk : e2mom

6 sets @ 55-65%

3 – point power clean & jerk

  • hip
  • mid thigh
  • knee
  • jerk

for time (18-min)

  • run 400m
  • 21 hang power cleans (115/75)
  • 21 toes to bar
  • run 400m
  • 15 hang power cleans
  • 15 toes to bar
  • run 400m
  • 9 hang power cleans
  • 9 toes to bar
  • run 400m

09.20.22

Strength Cycle Week 2 Day 2

Front Squat

10 sets : e2mom

  • 10 @ 55%
  • 8 @ 60%
  • 6 @ 65%
  • 4 @ 70%
  • 2 @ 75%
  • 2 x 3 @ 70%
  • 3 x 5 @ 65%

for time (16-min)

  • 50/40 cal bike
  • 50 front squats (95/65)
  • 50 bar facing burpess

09.19.22

Strength Cycle Week 2 Day 1

Snatch : e2mom

6 sets @ 50-60%

  • 2 high hand squat snatch (hip)
  • 2 snatch balance
  • 2 ohs

4 sets :

  • 3 x 1 high pull + 1 snatch (off floor) @ 60-65%

4 rounds (14-min)

  • 60 double unders
  • 30 alternating arm db snatch (50/35)
  • 15 pull ups

09.18.22

 

run 800m

4 rounds

  • 20 plate ground to overhead (45/35)
  • 10 burpees to plate
  • 20 oh walking lunges (45/35)
  • 10 burpees to plate

run 800m

 

 

09.17.22

2 rounds w/partner

  • 80 cal row
    • 15-12-9-6-3
      • hang power snatch (95/65)
      • ohs (95/65)
  • 800m run

 

  • row/run is split in half
  • barbell work : each partner must complete all reps
    • (partner 1: 15 hps + 15ohs, then partner 2: 15 hps + 15ohs…..12 + 12….etc)
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