Workout of the Day

12-min to complete each

1. 1-mile run amrap 10 strict pull ups + 10 burpees to target in remaining time
2. 2000m row amrap 50 double unders + 25 sit ups in remaining time
3. 1000m ski + 100 kb swings amrap 20 alternating leg lunges (hold kb) + 20 push ups in remaining time

rest 3 -min between each station

for time w/partner (35-min)

100 wall ball

10 rounds (alternating movements)

• 12 db hang clean & jerk
• 10 t2b
• 8 box jump overs (24/20)

100 wall ball

summer shred” week 1 day 5

5 sets : e2mom

pause hang power snatch

• 3 @ 50%
• 3@ 55%
• 3 x 2 @ 60%

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

6 rounds : e4mom

odd sets : 

• 15 pull ups
• 12 ohs (95/65)
• 9 bar facing burpees

even sets : 

• 9 bar facing burpees
• 12 power snatch (95/65)
• 15 pull ups

e5mom

1. 50/40 cal bike
2. 1000m row

e10mon

• 50/40 cal bike
• 1000m row

e5mom

1. 1000m row
2. 50/40 cal bike

“summer shred” week 1 day 1

5 x 5 : tempo front squat @ 40-50% of 1rm front squat

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

3 x 10 : shoulder press @ 40% of 1rm strict press

rest :90 – 2-min between sets

14-min amrap

• 30/25 cal row
• 20 alternating arm db snatch (50/35)
• 10 hspu or 20 push ups

10-min amrap

• 5 man makers
• 200m run

rest 3-min

10-min amrap

• 20/18 cal ski or row
• 200m run

rest 3-min

10-min amrap

• 40 double unders
• 30 sit ups
• 20 push ups

2 rounds w/partner (30-min)

• 50 chest to bar
• 50 bar facing burpees
• 50 thrusters (95/65)
• 800m run (together)

3 sets : up to 50%

2 x (2 pause power cleans + 1 pause jerk)

• pause in catch for 1 second, before standing

barbell complex : 12-min to build to a heavy set of :

• 1 clean
• 2 front squats
• 1 jerk

5 rounds : emom

1. 5 squat cleans (135/95)
2. 10 burpee box jump overs (24/20)
3. 15/12 cal bike
4. rest

2 rounds : e6mom

1. 500m row + 500m ski
2. 500m ski + 50 kb swings
3. 500m row + 25 burpees over erg

part a :

3 sets : up to 50%

2 x (1 pause power snatch + ohs)

• pause in catch for 1 second, then go directly into OHS

barbell complex : 12-min to build to a heavy set of :

• 1 power snatch
• 1 hang snatch
• 2 ohs

for time (18-min)

• 400m run
• 20 ohs (95/65)
• 400m run
• 15 power snatch (115/75)
• 400m run
• 10 squat snatch (135/95)
• 400m run