Workout of the Day

04.13.24

for time w/partner (35-min)

1 —–> 10

kb swings
box jump overs

immediately into

10 ——> 1

power snatch (75/55)
bar facing burpees

partner 1 : complete 1 kbs + 1 box jump over
partner 2 : then completes 1 kbs + 1 box jump overd
partner 1 : 2 + 2
partner 2 : 2 + 2

04.12.24

“building blocks” week 12 day 5

bench press – 5rm

for time (25-min)

60/50 cal bike
10 bench press (155/105)
40/30 cal bike
20 bench press (135/95)
20/15 cal bike
30 bench press (95/65)

04.11.24

“building blocks” week 12 day 4

4 rounds (easy pace) (30-min)

30/25 cal row
:30 side plank (each side)
:60 plank (on hands)

rest 2-min between rounds

*if you maxed out the last 3 days use today as an active recovery day, do not push pace, just get your body moving*

pump/accessory

10 kb gorilla rows (alternate arms)
15 ring rows
20 alternating arm db hammer curls

04.10.24

“building blocks” week 12 day 3

clean & jerk

10 sets : e2mom
- sets 1 – 2 : @ 60-70%
  - 1 liftoff (above knee) + clean (from liftoff)
  - 1 front squat
  - 1 jerk
- sets 3 – 5 @ 70-80%
  - 1 liftoff (above knee)
  - 1 clean & jerk (floor)
- sets 6- 10 :
  - 1 clean & jerk @ 80+%

4 rounds : emom

15/12 cal ski
12 double db shoulder to overhead (50/35)
9 high box jumps
6 ring/bar muscle ups
rest

04.09.24

“building blocks” week 12 day 2

back squat – 1rm

2 rounds (20-min)

800m run
40 wall ball
20 burpees to target

04.08.24

“building blocks” week 12 day 1

snatch

6 sets : every : 30
- 1 high hang snatch (power or squat) @ 70%
  - rest 2-min
6 sets : every : 45
- 1 hang snatch (power or squat @ 75%)
  - rest 2 -min
10 sets : emom
- 1 squat snatch @ 80+%
  - build to a heavy single for the day, if everything feels good, attempt a new PR!

10 rounds : emom

20 double unders + 10 alternating arm db hang snatch (50/35)

Workout of the Day

04.13.24

04.12.24

04.11.24

04.10.24

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04.08.24

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