Workout of the Day

thunder thighs & boulder shoulders week 2 day 4

for time (35-min)

• 1000m run
  • 10 – 20 – 30
    • cal ski
    • sandbag walking lunge steps (60/40)
    • burpees
    • sit ups
• 1000m run

recovery

• :30 foam roll each  (IT band, quad, adductors, hamstring)
• :60 couch stretch (each side)
• :30 puppy dog
• :30 foam roll (lats)

thunder thighs & boulder shoulders week 2 day 3

3 sets : building up to 55%

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

6 sets: every :30
1 pause squat snatch @ 55%

6 sets : @55%

• 1 power clean
• 1 hang clean
• 2 push press

12-min amrap

• 40/35 cal row
• 20 hang squat cleans (135/95)

thunder thighs & boulder shoulders week 2 day 1

2 sets :

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

5 x 5 : Front Squat @ 55%
then complete
30 back squats @ same weight

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

4 rounds : e2mom

1. 25/20 cal bike
2. 12 db front squats + 12 burpees

Happy Fathers Day

“dad bod”

part 1

3 sets

• 15 oh tricep extension
• 10 seated alternating arm DB curls
  • rest 1 – 2 min between each set

part 2 

3 sets

• 15 standing RB chest flys
• 10 db kick backs
  • rest 1 – 2 min between each set

part 3

4 rounds

• :30 max rep bench press (135/95)
• :30 max rep push ups

rest 2 – min

4 rounds w/partner

• 50 cal bike
• 40 db hang clean & jerk (50/35)
• 30 t2b

thunder thighs & boulder shoulders week 1 day 5

push/pull

6 sets :

• 5 deadlift @ 6/10 rpe

then complete

3 sets of :

• 10 alternating arm db chest press
• 15 db chest flys
• max rep push ups

4 rounds

:45 seconds on/:15 off (transition)

1. max cal ski
2. max rep strict pull ups
3. max rep push ups
4. max rep wall walks

thunder thighs & boulder shoulders week 1 day 4

for time (35-min)

• 800m run
• 20 cal bike
• 800m run
• 40 cal row
• 800m run
• 20 cal bike
• 800m run

recovery

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

thunder thighs & boulder shoulders week 1 day 3

3 sets : building up to 50%

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

6 sets: every :30
1 pause squat snatch @ 50%

6 sets : @50%

• 1 power clean
• 1 hang clean
• 2 push press

7 rounds (10-min)

• 7 bar facing burpees
• 7 power snatch (75/55)

thunder thighs & boulder shoulders week 1 day 2

2 sets :

• 10 scap lat raises
• 10 oh lat raises

3 x 10 : shoulder press @ 5/10 rpe

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

5 rounds : emom

1. 12/10 cal ski
2. 50 double unders
3. 20 wall ball
4. rest

3 rounds : e6mom

1. 600m row + 30 kb swings + 15 burpees
2. 600m run + 30 wall ball + 15 box jumps