Workout of the Day

for time w/partner

• 50 cal bike
• 40 t2b
• 30 clean & jerks (135/95)
• 150 wall ball (20/14)
• 30 clean & jerks
• 40 t2b
• 50 cal bike

“summer shred” week 6 day 4

20-min amrap

• 500m row
• 15 burpees to target
• 400m run
• 15 burpees to target

mobility cool down

• foam roll
  • quads, hamstrings, IT band
• 3-min seated straddle
• 2-min pigeon (each side)

summer shred” week 6 day 3

PUSH/PULL

• 3 x 6 : bench press @ 7/10 RPE
• 3 x 6 : deadlift @ 7/10 RPE

complete in any order, try to go heavier than last

5 rounds : e4mom

• 3 wall walks
• 60 double unders
• 9 deadlift (225/155)

“summer shred” week 6 day 3

6 sets : e2mom

• 1 liftoff (pause at knee) + 1 pause power clean (from knee)
• 1 power clean & jerk
  • set 1 – 2 @ 65%
  • set 3 – 4 @ 70%
  • set 5 – 6 @ 70+%

5 rounds : emom

1. 5 squat cleans (135/95)
2. 10 burpee box jump overs
3. 15/12 cal bike
4. rest

“summer shred” week 6 day 1

5 sets : 1 tempo front squat + 3 front squats @ 65-75%

perform first rep with tempo 3 down, 2 hold, 1 up.  then 3 regular front squats

3 x 8 : push press @ 65% of max push press

for time (18-min)

buy in : run 800m

4 rounds

• 18 pull ups
• 9 shoulder to overhead (135/95)

2 rounds

5-min amrap at each station

• station 1
  • 10 air squats
  • 10 push ups
  • 10 sit ups
• station 2
  • max cal row/bike/ski (athletes choice)
• station 3
  • 20 kb swings
  • 20 box step ups (holding KB)
  • 200m run

rest 2-min between each station

“summer shred” week 5 day 5

6 sets : e2mom

• 1 liftoff (pause @ knee) + 1 pause power snatch (from knee)
• 1 pause power snatch, immediately into OHS

• set 1 – 2 @ 60%
• set 3 – 4 @ 65%
• set 5 – 6 @ 65+%

4 rounds (14-min)

• 60 double unders
• 18 power snatch (75/55)

2 rounds :

5-min for each station

1. 800m run + max rep burpees in remaining time
   • rest 3-min
2. 1000m row + max rep burpees in remaining time
   • rest 3-min

score is total # of burpees.