Workout of the Day

summer shred” week 8 day 4

3 rounds (30-min)

• 800 m run
• 60 sit ups
• 40/35 cal bike

“summer shred” week 8 day 2

6 sets : e2mom

• 1 segment clean pull (pause 1″ off floor, knee, mid thigh + pull)
• 1 clean & jerk (off floor)

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

5 rounds (16-min)

• 12 t2b
• 9 bar facing burpees
• 6 clean & jerks (135/95)

“summer shred” week 8 day 1

5 sets : 2 pause front squats @ 75-80%

2 second hold at bottom

3 x 5 : push press @ 75% of max push press

3 rounds : e3mom

1. 200m run + 10 front squats (135/95)
2. 25/20 cal bike

“Tabata This” 

• row
• air squats
• pull ups
• push ups
• sit ups

1-min rest between each tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

for time w/partner (40-min)

• 100 cal row
• 80 db hang clean & jerks (50/35)
• 60 cal row
• 40 power cleans (135/95)
• 200 double unders
• 40 shoulder to overhead (135/95)
• 60 cal row
• 80 db hang clean & jerk
• 100 cal row

for time (40-min)

• 200m run
• 250m row
• 400m run
• 500m row
• 800m run
• 1000m row
• 1600m run (1-mile)
• 2000m row