Workout of the Day

4 rounds w/partner

• 800m run (alternate 200 or 400)
• 40 front squats (135/95)
• 40 pull ups

“Girls of Summer”

“Ingrid”

10 rounds (14-min cap)

• 3 power snatch (135/95)
• 3 bar facing burpees

after you recover, complete the following

• 3 x 15 : bent over lat raise
• 3 x 12 : kb high pull
• 3 x 10 : barbell rollout

strict press : 5 x 1 @ 80+%

5 rounds : e2mom

1. 20/18 cal bike
2. 25 sit ups
3. 30 du + 15 push press (95/65)

back squat : 1rm

18-min amrap

• 400m run
• 40 wall ball
• 20 burpee box jump overs (24/20)

snatch

10 sets : e2mom

• sets 1 – 3 : 1 liftoff (bologna) + 1 snatch (bologna) + 1 ohs
  • building up to 65%
• sets 4 – 6 : liftoff (bologna) + 1 snatch (floor)
  • building up to 85%
• sets 7- 10 : 1 snatch @ 85+%

5 rounds : e3mom

• 15/12 cal row
• 12 alternating arm db snatch (50/35)
• 9 t2b

clean & jerk

10 sets : e2mom

• sets 1 – 3 : liftoff (bologna) + clean (bologna) + 2 jerks
  • building up to 65%
• sets 4 – 6 : liftoff (bologna) + 1 clean & jerk (floor)
  • building up to 85%
• sets 7- 10 : 1 clean & jerk @ 85+%

12-min amrap

• 3 bar muscle ups
• 6 burpees over bar
• 9 shoulder to overhead (115/75)

4 rounds : e7mom

• 400m run
• 30 hang db snatch to reverse lunge
• 20/15 cal bike

for time w/partner

• 1600m run
• 30 snatches (135/95)
• 100 cal row
• 800m run
• 20 snatches (155/105)
• 80 cal row
• 400m run
• 10 snatches (185/125)
• 40 cal row

*splits run by 200m or 400m, everything else any in order*

“Girls of Summer”

“Elizabeth”

21- 15 – 9

• cleans (135/95)
• ring dips

after you recover, complete the following

• 3 x 12 : reverse barbell curls
• 3 x 20 : tricep push downs w/resistance band
• 3 sets : max rep push ups

bench press : 5 x 2 @ 80-85%

5 rounds : e2mom

1. 200m run
2. 30 kb swings
3. 40 double unders + 20 air squats

back squat : 5 x 1 @ 90+%

or

ohs : 5 x 2 @ 60-70%

20-min amrap

2 – 4 – 6 – 8 – 10 – 12 – 14…….etc

• heavy wall ball (30/20)
• burpee box jump overs (24/20)

snatch

8 sets : e2mom

• sets 1 – 4 : liftoff (above knee) + 1 squat snatch (floor) @ 60-80%
• sets 5 – 8 : 1 squat snatch @ 80+%

5 rounds : (20-min)

• 18/15 cal bike
• 12 pull ups
• 6 power snatch (115/75)