Workout of the Day

“summer shred” week 12 day 1

“summer shred” week 11 day 1

5 x 2 : front squat @ 85-90%

3 x 2 : push press @85+% (increase weight each set)

for time (16-min)

• 400m run
• 21 thrusters (95/65)
• 400m run
• 15 thrusters
• 400m run
• 9 thrusters
• 400m run

3 rounds : e3mom

1. 30 kb sdhp + 30 ring rows
2. 20 box jumps + 200m run
3. 15 cal row + 15 cal ski

4 rounds : e3mom

1. 30 kbshp + 30 ring rows (accumulate in any order)
2. 20 box jump overs + 200m run
3. 15 cal ski + 15 cal row

“summer shred” week 11 day 2

10 sets : e2mom

• sets 1 – 4 : 1 liftoff (knee) + clean pull (knee) + 1 clean & jerk (floor)
• sets 5 – 8 : 1 liftoff (knee) + 1 clean & jerk (floor)
• sets 9 – 10 : 1 clean & jerk
  • set 1 – 4 @ up to 70%
  • set 5 – 8 @ up to 80-85%
  • set 9 – 10 @ 85+%
• finish heavier than last week

14-min amrap

• 15/12 cal row
• 12 db hang clean & jerk (50/35)
• 9 t2b

“summer shred” week 11 day 1

5 x 3 : front squat @ 80-85%

3 x 3 : push press @80+% (increase weight each set)

5 rounds (16-min)

• 12/9 cal bike
• 6 front squats (155/105)
• 3 ring muscle ups

scaling : ring muscle ups

• jumping ring muscle ups
• ring pull ups
• strict pull ups +  ring dips
• 3 ring rows + 3 push ups

20-min amrap

• 5 man makers
• 10/8 cal bike
• 15 sit ups
• 200m run

rest 5 – min

2 rounds (10-min)

• 14 bulgarian split squat (7 each leg)
• 14 step ups (7 each leg)
• 400m run

for time w/partner

10 rounds : alternating full rounds

• 3 power clean (155/105)
• 6 bar facing burpees

1-mile run (together)

10 rounds : alternating full rounds

• 6 shoulder to overhead (155/105)
• 12 wall ball

“summer shred” week 10 day 5

6 sets : e2mom

• 1 liftoff (pause above knee) + pull (from above knee)
• 1 snatch (off floor)

• set 1 – 2 @ 75-80%
• set 3 – 4 @ 80-85%
• set 5 – 6 @ 85+%

for time (18-min)

3, 6, 9, 12, 15, 18, 21

• heavy KB swings (32/24)
• high box jump overs (30/24)