Workout of the Day

warm up (15-min)

20-min amrap

• 100 double unders
• 20 kb swings
• 30/25 cal row

mobility cool down

“DT”

5 rounds

• 12 deadlift
• 9 hang power cleans
• 6 push jerk

RX (155/105)

10:15 BODYPUMP with ROXY

15-min amrap

• 15 kb swings
• 15 box jumps
• 15 air squats

rest 5-min

for time

• 50 kb swings
• 50 step ups w/kb
• 50 air squats

for time w/partner

1000m row

20 rounds (alternate full rounds)

• 7 pull ups
• 7 ohs (95/65)

1000m row

“Girls of Summer”

“Annie”

50 – 40 – 30 – 20 – 10

• double unders
• sit ups

after you recover complete the following :

• 3 sets : bicep curl 21’s
• 3 x 15 : rb tricep push downs
• 3 x 10 : oh DB tricep extension (one dB)

4 sets (of each)

• 10 seated db shoulder press
• 10 db bench press

5 rounds : e2mom

1. 200m run
2. 20/15 cal bike
3. 20/18 cal row

Back squat Deload

3 x 5 @ 70-75%
rest 2 min between sets

10 rounds (20-min)

• 3 bar muscle ups
• 5 front squats (135/95)
• 7 bar facing burpees

snatch

warm up to 70% of 1rm

10 sets : emom

• 1 snatch
  • increase weight each set, heavy single for the day

15-min amrap

• 400m run
• 10 snatch @ 60%
• 400m run
• 10 snatch @ 70%
• 400m run
• max rep snatch @ 80%

% is based off max weight from emom

clean & jerk

warm up to 70% of 1rm

10 sets : emom

• 1 clean & jerk
  • increase weight each set, heavy single for the day

15-min amrap

• 30/25 cal row
• 10 clean & jerks @ 60%
• 25/20 cal row
• 10 clean & jerks @ 70%
• 20/15 cal row
• max rep clean & jerks @ 80%

% is based off max weight from emom

6 rounds- E5MOM

• 15/12 cal bike
• 20 sit ups
• 25 Plate ground 2 overhead (45/35)
• 30 air squats

10 rounds (total) alternate full rounds

• 15/12 cal row
• 10 deadlift (225/155)

800m run (together)

10 rounds (total) alternate full rounds

• 12 kb swings (24/16)
• 6 burpees

“Girls of Summer”

“Fran”

21 – 15 – 9

• thrusters (95/65)
• pull ups

after you recover, complete the following

• 3 x 10 : barbell rollout
• 3 x 12 : bent over lat raise
• 3 x 15 : banded tricep push down