Workout of the Day
6/13/25
strength-
In 20:00 Establish
1 Rep Max Front Squat
1 Rep Max Hang Power Clean
Metcon –
Every 3:00 x 5 (15:00)
50′ Single DB OH Walking Lunge 70/50 (50/35)
15 GHD Sit Ups (10)
go to full workout
Strength
Every 2:00 x5
2 Banded Deadlift from 75-85%
INTO
Every 2:00 × 4
1 Deadlift(NO BAND) from 90% +
Metocn
For Time
30 Deadlifts 205/145 (155/105)
20 Hang Squat Cleans 205/145
10 S2OH 205/145
go to full workout
6/11/25
go to full workout
6/10/25
Strength-
Every 2:00 x 6 (12:00)
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean
work from 65-70% 1RM PC
Metcon –
20 – AMRAP
15 Box Jump Overs 30/24 (24/20)
10 DB Snatch 50/35
5 Strict HSPU (HRPU)
6/09/25
Strength-
Back squats 5×3 80% 1RM
Metcon
Complete as many reps as possible following the intervals of:
2:00 of work
1:00 Rest
2:00 of work
1:00 Rest
2:00 work
1:00 Rest
3:00 of work
Rounds 1 and 2
15 T2B (10 T2B)
15 OHS 95/75 (75/55)
Max Cal Row/Ski
Rounds 3 and 4
15 Cal Row/Ski
15 OHS 95/75 (75/55)
Max Bar MU (Max Pull Ups)
go to full workout
6/06/25
Strength-
Front Squats
5/60 5/65 5/70 1/80×5
Rest as needed
Metcon-
Every 8:00 x 4
300M Air Runner (400M outside) 500M Row
40 WBS 20/10
60 DU
300M Air Runner (400M outside) 500M Row
go to full workout
Strength-
Every 2:00 x5
2 Deadlifts (band) from 65% – 80%
INTO
Every 2:00 × 4
1 Deadlift from 85% + (no band)
Metcon
For Time
15 Cal Bike
30 KBS 70/53
50 WBS 20/14
30 KBS 70/53
15 Cal Bike
go to full workout
6/04/25
go to full workout
6/03/25
Strength-
8 – ЕМОМ
1= 2 Squat Cleans (60-70% 1RM)
2= 5 Tall Box Jumps 30/24
Then
Every 1:30 x 6 (9:00)
1 Squat Clean building from 85%
Try to match or go heavier then last week.
Metcon-
7 – AMRAP
3 Thrusters 165/95
5 T2B
8 С2В
Rest 2:00
7 – AMRAP
8 C2B
5 T2B
3 Thrusters 165/95
6/02/25
Strength
Back squats
6×4@ 75%
Metcon
21-15-9
Cal Row/Ski
DB Suit case walking lunges 50/35(each hand)
INTO
18-15-12
Cal Row/Ski
DB Front Squat (db can be on shoulders)
INTO
9-6-3
Cal Row/Ski
DB Devil Press (double )
go to full workout
5/30/25
Strength –
Front Squats
5/60 5/65 5/70x 2
Rest as needed
Metcon-
Partner Workout (30:00 CAP)
3 Rounds of
12 Snatch 115/55
40 WBS 20/14
Into 30/20 Cal Row/Ski
2 Rounds of
8 Snatch 135/65
50 WBS
Into 40/30 Cal Row/Ski
1 Round of
4 Snatch 165/85
60 WBS
Into 50/40 Cal RowSki
Solo half the reps
go to full workout
Strength
RDL off rack
5 reps @40-50% 1RM DL
x 6
Metcon
15 min- AMRAP
6 BMU or Burpee Pull-ups
8 BBJO
3 wall walks
