Workout of the Day

“summer shred” week 10 day 2

6 sets : e2mom

• 1 liftoff (pause above knee) + clean pull (from above knee)
• 1 clean & jerk (off floor)
  • set 1 – 2 @ 75-80%
  • set 3 – 4 @ 80-85%
  • set 5 – 6 @ 85+%
• finish heavier than last week

4 rounds : 4-min to complete

• 500m row
• 10 burpee pull ups
• max rep cleans (185/125)
  • or 80% of max weight from part 1,

rest 1-min between rounds

15-min to complete

• 120/100 cal bike
• one partner is holding sandbag or med ball

Rest 3-min

15-min to complete

• 1-mile run (together)
• 30 ring muscle ups or 60 strict pull ups

“summer shred” week 9 day 5

6 sets : e2mom

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

• • set 1 – 2 @ 70-75%
  • set 3 – 4 @ 75-80%
  • set 5 – 6 @ 80+%

5 rounds (18-min)

• 6 power snatch (135/95)
• 30 wall ball (20/14)

summer shred” week 9 day 3

5 x 4: deadlift  @ 8/10 RPE

• start off with a weight that is challenging but doable for 4.
• increase over the course of 5 sets.
• last 2 sets should be HEAVY

12-min amrap

• 5 deadlift (275/185)
• 10 hspu
• 200m run

scaling :

• deadlift : use 75-80% of max weight from part 1.
• hspu : scaled depth or sub double db push press (50/35)

“summer shred” week 9 day 1

5 x 5 ; front squat @ 70-75%

3 x 4 : push press @ 80% of max push press

for time (18-min)

• 400m run
• 20 shoulder to overhead (135/95)
• 400m run
• 20 chest to bar
• 400m run
• 20 front squat (135/95)
• 400m run
• 20 bar muscle ups