Workout of the Day

“summer shred” week 3 day 5

5 sets : e2mom

pause hang power snatch

• 3 @ 60%
• 3@ 65%
• 3 x 2 @ 70%

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

for time (16-min)

3 rounds

• 8 burpee box jump overs (30/24)
• 8 power snatch (115/75)

at the 8:00 mark

2 rounds

• 16 burpee box jump overs (24/20)
• 16 power snatch (75/55)

summer shred” week 3 day 2

5 sets : e2mom

3 pause hang power cleans (mid thigh/above knee) + 1 pause jerk @ up to 65%

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

6 rounds (15-min)

• 3 wall walks
• 12 db hang clean & jerk (50/35)
• 15 box jump overs (24/20)

“summer shred” week 3 day 1

5 x 5 : tempo front squat @ 50-60% of 1rm front squat

• 3 second down, 2 second hold, 1 second up

3 x 10 : shoulder press @ 50% of 1rm strict press

rest :90 – 2-min between sets

2 rounds (16-min)

• 400m run
• 30 front squats (95/65)
• 20 shoulder to overhead (95/65)

Happy Fathers Day

“dad bod”

part 1

3 sets (10 each arm)

• 10 alternating arm DB press
• 10 seated alternating arm DB curls
  • rest 1 – 2 min between each set

part 2 

3 sets

• 15 standing RB chest flys
• 10 db kick backs
  • rest 1 – 2 min between each set

part 3

4 rounds

• :30 max rep bench press (135/95)
• :30 max rep push ups

rest 2 – min

2 rounds

• 400m run (together)
• 40 thrusters (95/65)
• 200 double unders
• 40 thrusters
• 400m run

rest 4-min between rounds

*try to beat your time on round 2*

2 rounds (30-min)

• 1000m row
• 800m run
• 40 burpees to target

rest 5-min between rounds

treat this as active recovery. complete this at a casual, steady pace.  do NOT sprint.

pacing 4-5 min per movement

summer shred” week 2 day 3

PUSH/PULL

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

complete in any order

3 rounds : e2mom

1. 20/18 cal ski
2. 1 round strict “cindy”
   • 5 strict pull ups
   • 10 push ups
   • 15 air squats
3. 10 devils press (50/35)