Workout of the Day

thunder thighs & boulder shoulders week 7 day 2

2 sets :

• 10 scap lat raises
• 15 rb face pulls
• :30 overhead barbell hold (empty bar/light)

then complete

• 3 x 6 : shoulder press @ 9/10 rpe
• 2 x 8: push press @ 60 % of max clean & jerk
• 1 set max push jerk at 60% of max clean & jerk

4 rounds :

• 2-min amrap
  • 12 bar facing burpees
  • 6 shoulder to overhead (135/95)
    • 1-min rest
• 2-min amrap
  • max cal bike
    • 1-min rest

HYROX Workout 

6 rounds : emom

1. 10 cal bike
2. 200m ski
3. 10 burpees to plate
4. 200m row
5. 20 plate ground to overhead
6. rest

thunder thighs & boulder shoulders week 6 day 4

3 rounds : e3mom

1. 500m row
2. 20 sit ups + 20/18 cal ski
3. 2 sled push + 200m run
4. 20 sandbag walking lunges + 10 burpees over sandbag

recovery

• :30 foam roll each  (IT band, quad, adductors, hamstring)
• :30 pigeon (each)
• :30 couch stretch (each)

thunder thighs & boulder shoulders week 6 day 3

3 sets : light/warm up

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

3 sets : building up to 75%

• 1 snatch pull
• 1 power snatch (floor)
• 1 ohs

6 sets: every :30
1 squat snatch @ 75%

6 sets :

• 2 power clean
• 1 squat clean
• 1 push jerk
  • sets 1 -3 : 65%
  • sets 4 – 6: 70%
• use same weight as last week

for time (14-min)

3 – 6 – 9 – 12 – 15

• power snatch (95/65)
• pull ups
• hang clean & jerk (95/65)

thunder thighs & boulder shoulders week 6 day 2

2 sets :

• 10 scap lat raises
• 15 rb face pulls
• :30 overhead barbell hold (empty bar/light)

then complete

• 3 x 6 : shoulder press @ 8/10 rpe
• 2 x 10 : push press @ 55% of max clean & jerk
• 1 set max push jerk at 55% of max clean & jerk

12-min amrap

• 30 double unders
• 6 hspu
• 9 t2b

e2mom : 10 cal bike *workout starts with bike

scaling : hspu

• inverted push ups (off box or downward dog position)
• 12 hand release push ups

thunder thighs & boulder shoulders week 6 day 1

2 sets :

• 10 single leg glute bridge
• 2 turkish get ups

5 x 5 : Front Squat @ 75%
then complete
20 back squats @ same weight

10 rounds (14-min)

• 7 hang db snatch *right arm (50/35)
• 7 burpees over db
• 7 hang db snatch *left arm (50/35)
• 100m run