Workout of the Day

for time w/partner

10 rounds : alternating full rounds

• 3 power clean (155/105)
• 6 bar facing burpees

1-mile run (together)

10 rounds : alternating full rounds

• 6 shoulder to overhead (155/105)
• 12 wall ball

“summer shred” week 10 day 5

6 sets : e2mom

• 1 liftoff (pause above knee) + pull (from above knee)
• 1 snatch (off floor)

• set 1 – 2 @ 75-80%
• set 3 – 4 @ 80-85%
• set 5 – 6 @ 85+%

for time (18-min)

3, 6, 9, 12, 15, 18, 21

• heavy KB swings (32/24)
• high box jump overs (30/24)

3 rounds (36-min)

• 800m run
• 40 cal row
• 20 burpees over rowers
  • rest 3-min

pacing : sub 10 min rounds

summer shred” week 10 day 3

5 x 4: bench press @ 8/10 RPE

• start off with a weight that is challenging but doable for 4.
• increase over the course of 5 sets.
• last 2 sets should be HEAVY

5 rounds : emom

1.  18 wall ball
2. 15 push ups
3. 12/10 cal ski
4. 50 ft sandbag carry

15-min amrap

• 25 kb swings
• 20 box jumps
• 15 burpees

rest 5-min

5 rounds : emom

1. 15/12 cal ski
2. 100m run
3. 10 renegade rows w/push up

For  time (40-min)

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

“summer shred” week 9 day 2

6 sets : e2mom

• 1 liftoff (pause above knee) + clean pull (from above knee)
• 1 clean & jerk (off floor)

• set 1 – 2 @ 70-75%
• set 3 – 4 @ 75-80%
• set 5 – 6 @ 80+%

5 rounds : e2mom

1. 10 bar facing burpees + 5 power cleans (155/105)
2. 20/18 cal bike