Workout of the Day

thunder thighs & boulder shoulders week 4day 1

2 sets :

• 10 single leg box squat (alternating legs, to box or bench)
• 10 bulgarian split squat

5 x 5 : Front Squat @ 65%
then complete
25 back squats @ same weight

for time (18-min)

• 40 thrusters (75/55)
• 800m run
• 20 thrusters (95/65)
• 400m run
• 10 thrusters (135/85)
• 200m run

HYROX Workout

for time (40-min)

thunder thighs & boulder shoulders week 1 day 5

push/pull

6 sets :

• 5 deadlift @ 7/10 rpe

then complete

3 sets of :

• 10 overhead db tricep extension
• 15 db crush press
• 20 standing tricep kickbacks

for time (22-min)

• 3 rounds
  • 12 bench press (115/75)
  • 200m run
• 2 rounds
  • 24 bench press (95/65)
  • 400m run
• 1 round
  • 48 push ups
  • 800m run

thunder thighs & boulder shoulders week 3 day 4

8-min amrap

• 15 heavy russian kb swings (32/24) *eye level
• 12 goblet squats (32/24)
• 9 burpees

rest 2 – min

8-min amrap

• 15 cal ski
• 12 sit ups
• 9 burpee broad jumps

rest 2-min

8-min amrap

• 200m run
• 2 sled pushes

rest 2-min

8-min amrap

• 15/12 cal row
• 12 plate ground to overhead (45/35)
• 9 push ups

thunder thighs & boulder shoulders week 3 day 2

2 sets :

• 10 scap lat raises
• 10 oh lat raises

3 x 8 : shoulder press @ 7/10 rpe

then complete.
1 set max rep push press at top weight from part 1.

6 rounds : e3mom

• 40 double unders
• 20 db hang snatch (50/35)
• 10 burpees over db

thunder thighs & boulder shoulders week 3 day 1

2 sets : (10 each leg)

• 10 single leg step ups
• 10 single leg bridge

5 x 5 : Front Squat @ 60%
then complete
25 back squats @ same weight

*goal is to complete reps in least amount of sets*

3 rounds (16-min)

• 400m run
• 7 ring muscle ups *

*scaling options

• bar muscle ups/ jumping/banded
• 7 ring pull ups + 7 ring dips
• strict pull ups + push ups