Workout of the Day
4/28/25
Back squats
Every 3:00 x 4 (12:00)
10/60 8/70 8/75 8/80%
Metcon –
30 minute EMOM
1= 13/10 Cal Echo Bike (11/9)
2= 8 Power Snatch 95/55 (6 reps or 75/45)
3= 4 Bar MU (Banded – 5 C2B – 8 PU – 10 Wide Lat Pull Downs)
go to full workout
Strength
3 Snatch Grip Pulls + 1 Squat Snatch
Goal 80% x 5
Then
1 Squat Snatch @85-90% (heavier then last week)
Metcon
4x for time
3 Rope climbs / 10 strict Pu
6 strict Hspu
12 box jump (30/24) must step down
go to full workout
4/25/25
go to full workout
4/24/25
Strength
A. Barbell bench press 8/8/6/4
B. Push ups 4×8
metcon-
4x
2k bike erg/1k Ski erg
15 wallballs (20/14)
3 wall walks
4/23/25
Deadlift 6×3 80%
Metcon:
3RFT (15:00 CAP)
15 C2B Pull Ups (Pull Ups or Heavy Lat Pull Downs)
15 Bar Facing Burpees
20 Thrusters 95/65
go to full workout
4/22/25
Strength
Every 2:00 x 6 (12:00)
1 Squat Clean + 2 Front Squats + 1 Split Jerk
80-85%
Metcon
3 Sets – 3:00 Rest Between Sets (doing 3 Rounds then rest. Total 9 rounds)
3 Rounds
10 Alternating DB Snatch 60/40
40′ HSW (4 Wall Walks)
10/8 Cal Echo / 12/10 C2BIKE
go to full workout
Back squat
every 3:00 x 5 (15:00)
10/60 8/65 6/70 6/75 6/80
Metcon
every 5 min x 4 rounds
score is most calories
10 Squat Cleans 155/105
40 DU (75 Singles)
8 Bar MU
40 DU (75 Singles)
Max Cal C2 Bike or other machine in remaining time.
go to full workout
4/20/25
go to full workout
4/18/25
Strength
Front squats
Every 3:00 x 4 (12:00)
5@60 5@65 5@70 5@70%
metcon:
Trooper Frankie Williams #7953 End of Watch 12/5/16
For Time
795 Row/Ski
53 DB Goblet Squats 50/35
16 SA DB Snatch 50/35
12 SA DB Thrusters 50/35
5 SA DB Devil Press ——- Into
3 Rounds
7 power cleans (135/95)
9 push press
5 burpees over the bar
4/16/25
5×6 Deadlifts
Load is b/t 40-50% of 1RM DL
Soft touch on floor – control the eccentric
Metcon:
24 min Emom
1= 3-5 Ring Mu/Bar Mu/c2b/strict PU
2= 12 Box jumps 24/20
3= 16/13 Calorie row/ski
4= rest
go to full workout
4/13/25
Strength:
Power Snatch
Every 1:30 x 7 (12:00)
3 Power Snatch @80%
No TnG – Focus on catching in power position
Adjust weight to do perfect
Metcon:
6x RFT (20:00 CAP)
10 DB Snatch 60/40 (can’t alternate – 5 each side)
50/35
40 DU (80 Singles)
15 GHD – T2B or V-Ups
30′ HSW (15′ sections) 3 Wall Walks
go to full workout
Warm-up: 0:00-15:00
- Crossover Symmetry Activation OR Banded 7s
- Perform 7 reps of each movement
- Movement Prep/Activation and Increasing Heart Rate
Front Squat Skill Transfer Exercises
-Then-
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
10 Kip to Swing
5 Box Dip
-Then-
Warm up to workout weights w/1 Bar Muscle Up after each weight increase.
Workout Prep
1 set (at workout pace):
2 Synchro Dumbbell Front Squat (at workout weight)
2 Dumbbell Deadlift (at workout weight)
2 Bar Muscle Up
Metcon: 17:00-39:00
Partner Workout
AMRAP 2 Minutes
12 Synchro Dumbbell Front Squats (2×50/35)
24 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-
*Complete sets until you accumulate 75 Bar Muscle Ups combined
*Max of 7 sets
Individual version:
AMRAP 2 Minutes
12 Dumbbell Front Squats (2×50/35)
12 Dumbbell Deadlifts (2×50/35)
Max Reps Bar Muscle Ups
-Rest 1 minute b/t sets-
Strength: 42:00-60:00
*Do a set every 3 minutes
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups
CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats
