Workout of the Day

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

6 sets :

• 12 db bench press
• 12  db press (standing)

rest 1-min between each set

*weight is athletes choice*

5 rounds : e2mom

1. 30/25 cal row
2. 20 db hang clean & jerk (50/35)
3. 15 push ups + 15 sit ups

Back squat Deload

3 x 5 @ 65-70%
rest 2 min between sets

20 min amrap

• 20/18 cal bike
• 20 wall ball
• 200m run

4 sets : 2 snatch + 2 ohs up to 65-70%

5 round : e4mom

• 40 double unders
• 10 ohs (95/65)
• 10 bar facing burpees

min 20:00 – 30:00

max out snatch

warm up

15-min amrap

• 15/12 cal bike
• 12 box jumps (24/20)
• 9 shoulder to overhead (115/75)

at min 15:00

10-min to max out clean & jerk

emom x 12

1. 15/12 cal ski
2. 15 kb swings
3. 15 air squats

rest 3 – min

2 rounds : e3mom

1. 40/35 cal row
2. 30/25 cal bike

rest 3 -min

4 rounds (12-min cap)

• 200m run
• 25 kb swings

for time w/partner

400m run (together)

• 80 burpees
• partner, hold top of deadlift (135/95)

400m run

• 40 power cleans (135/95)
• partner, hang from pull up bar

400m run

• 20 bar muscle ups
• partner, holds front rack (135/95)

400m run

“Girls of Summer”

“Karen”

150 wall balls (20/14)

bench press : 5 x 1 @ 80+%

5 rounds : e2mom

1. 30 double unders + 15 push ups
2. 25 kb swings (24/16)
3. 20/15 cal bike

back squat deload

3 x 5 @ 60-65%

rest 2- min between sets

14-min amrap

• 15/12 cal row
• 12 wall ball
• 9 burpees to target

snatch

10 sets : e2mom

• sets 1 – 2 : 1 liftoff (bologna) + 1 snatch (bologna) + 1 ohs
  • building up to 65%
• sets 3 – 5 : liftoff (bologna) + 1 snatch (floor)
  • building up to 80-85%

10-min to max out snatch

4 rounds (16-min)

• 400m run
• 10 power snatch (135/95)

scaling : use 75% of 1rm snatch