Workout of the Day

HYROX Workout

2 rounds : e5mom

1. 600m run
2. 40 box jumps + 40 sit ups
3. 30 cal row + 30 kb swings
4. 200ft farmers carry + 400m run

Partner WOD

for time (40-min)

• 1-mile run (alternate 200m)
  • 20 rounds (alternate movements)
    • 7 power snatch (95/65)
    • 40 double unders
    • 14 wall ball
• 1-mile run

thunder thighs & boulder shoulders week 2 day 5

push/pull

6 sets :

• 5 bench press @ 6/10 rpe

then complete

3 sets of :

• 5 strict/weighted chin ups
• 10 t bar rows w/landmine
• 15 barbell rdls

5 rounds (16-min)

• 7 burpee pull ups
• 7 deadlift (225/155)
• 14/12 cal bike

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