Workout of the Day
11/05/25
Strength-
Power Snatch
Every 3:00 x 4
4/55 3/63 2/70 1/75
Metcon
5 Rounds of
15/12 Cal Row/ski
20/each Weighted Russian Twist 25# plate
20 DB Floor bench Press 50/35
Rest 2:00
Then, 1 Round of 20/15 Cal Row
25/each Russian Twist
25 DB Floor Press
go to full workout
Strength-
Deadlift
3/60 3/65 3/70 3/75
Metcon
Time Intervals
2:00 – 2:00 – 2:00 – 3:00
3 Power Clean & Jerk 155/110
15/12 Cal Row/Ski/Bike erg
Max T2B/ Ghdsu/ Abmat sit-ups
Rest 1:00 Between each set.
go to full workout
11/04/25
go to full workout
11/03/25
Strength
Front Squat
6/74 × 3
Rest 2:00 b/t
2A) Pause Front Squat
3/60 x 3
Metcon
For Time
4- 3- 2
Strict Cindy (5 pull ups, 10 push ups, 15 air squats)
6-5-4
Power clean 135/95
10/31/25
Strength-
Back Squat
8/65 % × 3
Then 3 sets of 2/85%
Metcon
4 RFT
13/11 Cal Ski/Row
15 WBS 20/14
50′ Farmer Carry 100/70
go to full workout
10/29/25
Strength-
Strict Press
10/65 8/70 6/75 x 3
Metcon-
15 – AMRAP
8 HSPU/ 16 HRPU
12 T2B/ 12 GHD
15 Push Press 95/65
20 V-Ups
go to full workout
Strength-
Deadlift
5/70 x 4
Metcon-
Time Intervals
2:00 – 2:00 – 2:00 – 3:00
5 Bar MU or 10 C2B
15/12 Cal Row/ski
Max OHS 95/65
Rest 1:00 Between each set.
go to full workout
10/28/25
go to full workout
10/27/25
Strength-
Front Squat
6/70×3
Rest 2:00 b/t
Pause Front Squat
3/65×3 pause 2sec in hole
Metcon-
For Time
30-25-20
Burpee Box Jump Overs 24/20
5-5-5
Power cleans 205/135
10/24/25
Strength-
Back Squat
3/85 × 4
Metcon-
For Time
60 Air Squats
50 WBS 20/14
40 C2B/pull-ups
30 /25 Cal Bike Erg/air runner
20 Burpess Pull-ups
go to full workout
10/22/25
Strength-
Power Snatch
8- EMOM
6 TnG Reps at 115/75
Metcon-
12 – ЕМОМ
1= 14/10 Cal Row
2= 15 GHD Sit Ups
3= 11/8 Cal Echo
4= Rest
Rest 3:00
Then, repeat From 3-1
go to full workout
Strength-
Barbell RDL
10/45% x 4
Metcon –
Time Intervals
2:00 – 2:00 – 2:00 – 3:00
8 Burpee Box Jumps 24/20
12/9 Cal Echo
Max HSPU/ HRPU
Rest 1:00 Between each set.
