Workout of the Day

07.05.23

“summer shred” week 5 day 3

6 sets : e2mom

1 liftoff (pause at knee) + 1 pause power clean (from knee)
1 power clean & jerk
- set 1 – 2 @ 60%
- set 3 – 4 @ 65%
- set 5 – 6 @ 65+%

5 rounds (20-min)

12/10 cal bike
6 squat cleans (135/95)
3 bar muscle ups

rest 2-min between rounds

sprint each round, goal is sub 2 min rounds
quick singles on the squat cleans
bar muscle up scaling :
- 3 banded or jumping bar muscle ups
- 3 burpees + 3 kipping chest to bar or pull ups
- 3 burpees + 3 strict pull ups

07.04.23

Group Classes 8am, 9am, 10am

for time (40-min)

“Morrison”

50 – 40 – 30 – 20 – 10

wall ball (20/14)
box jumps (24/20)
kb swings (24/16)

Background: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

07.03.23

“summer shred” week 5 day 1

5 sets : 1 tempo front squat + 3 front squats @ 60-70%

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

3 x 10 : push press @ 60% of max push press

rest :90 – 2-min between sets

3 rounds (18-min)

400m run
20 t2b
20/18 cal bike

07.02.23

6 rounds : emom

15/12 cal row
20 sit ups
15/12 cal ski
20 air squats
rest

07.01.23

for time w/partner

150 double unders
30 ohs (95/65)
200m run
100 double unders
20 power snatch (135/95)
400m run
50 double unders
10 squat snatch (155/105)
800m run

*run together*

06.30.23

“summer shred” week 4 day 5

5 sets : e2mom

pause hang power snatch (mid thigh/above knee)

3 @ 60%
3@ 65%
2 @ 70%
2 x 2 @ 75%

*pause in the catch for 2 second before standing, for each rep*

20-min amrap

8 t2b
10 alternating arm db snatch (50/35)
14/12 cal bike

06.29.23

8 rounds : emom

15/12 cal ski
10 burpee box jump overs (24/20)
200n run
rest

06.28.23

summer shred” week 4 day 3

PUSH/PULL

3 x 8 : bench press @ 7/10 RPE
3 x 8 : deadlift @ 7/10 RPE

complete in any order, try to go heavier than last week.

for time (18-min)

25/20 cal row
20 deadlift (135/95)
15 push ups
25/20 cal row
20 front squats (135/95)
15 push ups
25/20 cal row
20 shoulder to overhead (135/95)
15 push ups

06.27.23

summer shred” week 4 day 2

5 sets : e2mom

3 pause hang power cleans (mid thigh/above knee) + 1 pause jerk @ up to 70%

*pause in the catch for 2 second before standing, for each rep*

14-min amrap

3 ring muscle ups
6 power cleans (135/95)
9 bar facing burpees

scaling : ring muscle ups

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

06.26.23

“summer shred” week 4 day 1

5 x 5 : tempo front squat @ 55-65% of 1rm front squat

3 second down, 2 second hold, 1 second up

3 x 10 : shoulder press – increase weight each set, build to a heavy set of 10.

4 rounds (22-min)

200m run
10 back squats @ 50% of 1rm (off rack)
- rest 3-min between sets

complete set of 10 unbroken.

06.25.23

40 – 30 – 20

alternating arm db snatch
sit ups

directly into

20 – 30 – 40

alternating leg jumping lunges
sit ups

06.24.23

3 rounds w/partner (

60 cal bike
40 heavy wall ball (30/20)
20 power cleans

round 1 : (135/95)
round 2 (155/105)
round 3 : (185/125)