Workout of the Day

summer pump week 1 day 2

movement primer – 2 rounds

• 10 Band Pull-Aparts
• 10 Band Face Pulls
• 10 Scap Pull-Ups
• :20 Dead Hang *supinated grip

complete in any order : (30-min)

• 4 sets : 8  bench press @ 7/10 rpe
• 4 sets : 5 – 8 Strict Pull-Ups
  • (Scale: Weighted • Strict • Banded • Ring Rows)
• 2 x 10 : inverted row
• 2 x 12 db chest flys (on bench or floor)
• 2 x 15 : scap lat raise (light)
• 2 x 12 : db alternating arm hammer curls (each arm)

12-min amrap

• 5 strict pul ups
• 10 push ups
• 200m run
• 10 db chest press (50/35)

summer pump week 1 day 1

2 sets

• 10 squat w/plate press out
• 10 Banded Lateral Walks/side
• :30 Single-Leg Balance
  • *knee higher than hip

Back Squat – 20 Reps

• find a challenging starting weight, (approx. 50% of 3rm)
• leave 3-5 reps in the tank remember this is week 1!!
• break up the set, if needed
• record your weight.

3 sets

• 8 Bulgarian Split Squats
• 15 KB RDL
• 20 Standing Calf Raises
  • off plate, hold kb/db

6 rounds : emom

1. 15/12 cal bike
2. 100ft farmers carry
3. 15/12 cal ski
4. 200m run
5. rest

at min 30:00

1 mile run

for time w/partner (40-min)

• 1000m row
• • 3 rounds
    • 20 pull ups
    • 10 shoulder to overhead (135/95)
• 1000m row
  • 2 rounds
    • 30 pull ups
    • 20 shoulder to overhead
• 1000m row
  • 1 rounds
    • 40 pull ups
    • 30 shoulder to overhead

deload week

• 2 x 4 : tempo back squat 3/2/1 @ @ up 50% of 3rm
• 2 x 3 : pause back squat @ 50-60% of 3rm
• 3 x 8 : back squat @ 60 – 65% of 3rm

4 rounds (18-min)

• 400m run
• 15 thrusters (95/65)
• 15 bar facing burpees

pacing : steady/consistent – keep rounds within :30 of eachother

deload week

• 2 sets :
  • 10 squat w/ plate press out *pause @ bottom & front raise overhead, if possible 
  • 10 single arm db press
  • 10 deadlift *light, focus on foot stability & glute engagement
     
• 4 sets : up to 65%
  • 1 pull + 1 hang clean
  • 1 front squat + 1 push press

• 10 sets : emom @ 65-70%
  • 1 clean + 1 hang squat clean + 1 jerk

• front squat : 3 x 8 @ 65-70%
  • *hold grip, improve front rack

4 rounds : e4mom

• station 1 :
  • 15 cal bike
  • 15 box jump overs
  • 15 sit ups
  • max rep burpees in remaining time
    • rest 1-min

• station 2 :
  • 200m run
  • 100 ft walking lunge steps
  • 25 kb swings
  • max burpees in remaining time
    • rest 1-min

*score is total # of burpees

4 rounds w/partner

• 60 cal row
• 50 deadlift (225/155)
• 400m run *together
• 30 pull ups

ascension project week 15 day 5

• bench press –3rm
  • 2 sets : max reps @ 70% of max
• shoulder press – 1rm
  • 2 sets : max reps push press @ 70% of max

12-min amrap

• 42 double unders
• 12 db push press
• 6 wall walks