Workout of the Day

09.02.23

for time w/partner

800m run (together)
- 60 – 40 – 20
  - wall ball (20/14)
  - box jumps (24/20)
- 20 – 40 – 60
  - front squat (95/65)
  - shoulder to overhead (95/65)
800m run

09.01.23

warm up / movement prep

pull up progressions
- 10 kips
- 5 strict pull ups
- 3 kipping pull ups w/pause @ top of pull up
snatch
- empty barbell warm up
- 3 x 3 : build higher than WOD weight.

15-min amrap

5 burpee pull ups
100m run
10 burpee pull ups
100m run
15 burpee pull ups
100m run
…..follow this pattern until time expires.

at 15:00 – 20:00

max out snatch

08.31.23

2 rounds (30-min)

row 500m
- rest 2-min
run 400m
- rest 2-min
row 250
- rest 1 -min
run 200m
- rest 1-min

mobility cool down (15-min)

08.30.23

“sculpt”

3 sets :

10 strict shoulder press
15 oh tricep extension
20 alternating arm DB bench press
- *one arm extended at all times*
rest 2-3 min between sets

5 rounds : emom

15/12 cal ski
12 db bench press (50/35)
60 double unders
2 rope climbs

08.29.23

warm up / movement prep

toes to bar progressions
- 10 kips
- 5 strict/knee raises w/pause at top
- 5 toes to bar/knee to elbows w/kip
clean & jerk
- empty barbell warm up
- 3 x 3 : build higher than WOD weight.

14-min amrap

3, 6, 9, 12, 15, 18…..etc.

clean & jerk (135/95)
t2b

*RUN 200m after each set*

at min 14:00 – 20:00

max out clean & jerk

08.28.23

front squat – 1rm

recommended loading

5 pause squats @ 60-65%
5 front squats @ 65-75%
2 x 3 @ 75-85%
3 heavy singles

20-min amrap

10 db step ups (50/35) *2 dumbells at side*
12/10 cal bike
10 ring dips
200m run

08.27.23

4 rounds : e3mom

15/12 cal ski + 100 ft sandbag carry
20 russian twist w/kb + 30 sit ups
20 box jump overs + 20 kb swings

08.26.23

5 rounds w/partner

20 clean & jerks (135/95)
20 bar muscle ups
400m run *together

08.25.23

“summer shred” week 12 day 5

10 sets : e2mom

sets 1 – 3 : 1 liftoff (knee) + snatch pull (knee) + 1 snatch (floor) + 1 ohs
sets 4 – 6 : 1 liftoff (knee) + 1 snatch (floor)
sets 7 – 10 : 1 snatch
- set 1 – 3@ up to 70%
- set 4 – 6 @ up to 80-85%
- sets 7 – 10 : max out

for time (16-min)

50 wall ball
25 t2b
50 wall ball
25 t2b
50 wall ball

08.24.23

summer shred” week 12 day 4

2 rounds : e5mom

1000m ski
800m run
40 burpees to target

08.23.23

summer shred” week 12 day 3

5 x 3 : bench press @ 9/10 RPE

all sets should feel HEAVY.
you can stay at one weight the entire time, or increase over the 5 sets.
base this off how you feel today, listen to your body!

20-min amrap

5 db push press (right arm) (50/35)
5 db push press (left arm) (50/35)
10 push ups
15 cal row

08.22.23

“summer shred” week 12 day 2