Workout of the Day
9/15/25
Strength-
Back Squat
5/55 3/70 2/75 2/85 1/90
Rest 2:30 b/t
Metcon-
For Time (15:00 CAP)
21-15-9-9
Thrusters 95/65
Lateral Burpees over Bar
go to full workout
Strength
Back Squat
5/62×25/67×3
Rest 2:30 b/t set
Front Squat
5/60 x 4
Rest as needed
Metcon
15 – AMRAP
5 T2B
4 Bar MU or 6 C2B or 8 Pull Ups
3 power clean 225/155
1 Wall Walk
go to full workout
9/12/25
go to full workout
9/10/25
Strength-
Deadlift
Every 30sec x 20
1 rep @68%
Metcon
- 24 min EMOM
1= 15/12 Cal Row
2= 1 Round of DT @ 115/75(12DL, 9 H. PC, 6 S20H)
3= 15/11 Cal Echo
4= REST
9/09/25
Strength-
Strict Press-
Build to a heavy 3 for day
drop to 90% of 3 and do 6 x 3 @90%
Rest 2:00 b/t
Metcon-
4 Rounds of
20/15 Cal echo /Bike Erg 25/20
8 S2OH 155/ 105
Rest 1:00 B/T each round
Rest 3:00 Then
4 Rounds of
15/ 12 Cal Exho Bike / 20/15 Bike Erg
10 Burpees over Bar
Rest 1:00 B/T each round
go to full workout
9/08/25
Strength-
Back Squat
5/62 5/67 5/71 5/76
Rest 2:30 b/t
Metcon
For Time
15-10-5
DB Bench Press 70/50
9.-6.-3
Squat Clean 185/135
50-50-50
DU
15-10-5
GHD Sit Ups
go to full workout
Strength-
Back Squat
4/67 4/71 4/76 4/81
Rest 2:00 b/t set
Front Squat
5/60 5/65 5/70×2
Rest as needed
*Pick one that you didn’t do Monday
Metcon –
5RFT
200 meter run
6 Bar MU (5 C2B +5 HRPU)
1 Rope Climb
12 Snatch 95/65
go to full workout
9/05/25
go to full workout
9/03/25
Metcon
40 – EMOM
1= 16/12 Cal Row
2= 15 TTB/ GHD
3= 12/10 Cal Ski
4= 12 Box Jumps 24/20
Extra credit
Power Clean + Front Sq+Clean+ Push Jerk
5 sets @74% of Jerk
9/02/25
Strength
Strict Press-
Build to a heavy 4 for day
drop to 90% of 4 and do 4 × 4 @90%
Rest 2:00 b/t
Push Jerk
5/67 5/70 5/73 5/76 3/70
Metcon-
6 Rounds of FOR TIME
20/15 Cal Bike
8 Hang Power Cleans 155/110
25 WBS 20/14
REST 4:00 after round 4, then push faster on final 2 rounds
go to full workout
8/29/25
Strength-
1A) Back Squat
5 x 70 x 4 sets
Rest 1:30 b/t set
2A) Front Squat
5x 60×3
Rest as needed
Metcon-
20 – AMRAP
100′ DB Farmers Carry 50/35
10 DB Front Squats
10 Burpees
5 Bar MU
go to full workout
Strength
Snatch Wave
9 – EMOM
1 Reps on each min.
% each minute: 1=67 2=70 3=74 4-67 5=70 6=74 7=67 8=70 9=74
Metcon-
4 Rounds of
40/30 Cal Row/Ski
30 Air Squats
20 HSPU- 30 Hand RPU
Rest 2:00 Between each round
