Workout of the Day

thunder thighs & boulder shoulders week 8 day 3

2 sets : light/warm up

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

4 sets : building up to 80%

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

6 sets: emom
1 squat snatch @ 75+%

• first 3 sets at 75%, if all feel good increase 5-10lbs

3 sets : @ 75%

• 1 power clean
• 1 squat clean
• 1 push jerk

3 sets @ 80%

• 1 squat clean
• 1 jerk

12-min amrap

• 200m run
• 2 clean & jerks @ 75%

thunder thighs & boulder shoulders week 8 day 2

2 sets :

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

then complete

• shoulder press – 5rm
• 2 x 6 : push press @ 65% of max clean & jerk
• 1 set max push jerk at 65% of max clean & jerk

4 rounds : e2mom

1. 12/10 cal bike + 6 db push press (50/35)
2. 30 double unders + 15 hand release push ups

thunder thighs & boulder shoulders week 8 day 1

2 sets :

• 10 single leg glute bridge
• 2 turkish get ups

front squat – 5rm
then complete
15 back squats @ same weight

for time (20-min)

2 rounds

• 15 – 12 – 9
  • t2b
  • cal ski/row

rest 2 -min

1 round

• 9 – 12 – 15
  • cal ski/row
  • ohs (75/55)

PARTNER WOD

4 rounds : 8-min to complete

• 800m run
  • in remaining time amrap :
    • 6 deadlift
    • 4 hang power cleans
    • 2 push jerks
• rx (155/105)

rest 2 -min 

alternating full rounds

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