Workout of the Day
8/12/25
Strength-
1A) Push Press
10/60 8/60 x 2 8/65
Rest 2:00 b/t
Extra credit work –
Strict Press
Find an 8 Rep Max in 4 sets then, 3 x 8 @ 90% of 8RM
Rest 2:00 b/t
Metcon –
For Time
Buy In: 40/30 Cal echo bike
3 Rounds of
10 Devil Press 50/35
10 hang squat cleans 115/85
Buy Out: 20/16 Cal echo Bike
go to full workout
1A) Back Squat
8/62 8/67 6/71 6/76
Rest 1:30 b/t sets
2A) Front Squats
5/60 5/65 5/70 x 2
Metcon
24- EMOM
1= 15/12 Cal Row
2= 15 T2B
3= 14 Cal Bike
4= 5 Sandbag Cleans 100/70 or 5 P. Cleans 135/95
go to full workout
8/11/25
go to full workout
8/06/25
Strength-
A. Kb bottoms up single arm Bench press 4×8
B. Heavy sled push 4×30 yards
C. Strict pull ups 4x 6-8
D. Ghd static hold face down 4x :45 seconds
Metcon –
For time –
50/40/30/20/10 cals
Concept 2 challenge
Ski-Row -Bike
8/06/25
Strength-
Snatch
2/65 x 3 2/70 x 2 1/75 x 3
Rest 1:30 b/t sets – no TnG
Metcon-
3 RFT
40/30 Cal Row/ski
16 (8each) Barbell Back Rack Lunges 95/75
25-20-15 OHS 95/75
go to full workout
8/05/25
Strength
1A) Back Squat
10/55 8/60 6/65 6/70 6/75
Rest rest 1:30 b/t sets
2A) Front Squats
5/60 5/70 5/75 x2
Metcon-
20- AMRAP
1 Bear Complex 135/95
3 Burpees
10 DU
2 Bear Complex
5 Burpees
20 DU
3 Bear Complex
7 Burpees
30 DU
Cont until time expires
go to full workout
Strength-
1A) Push Press
10/55 10/60 8/63-65 x 2
Rest 1:00 b/t sets
2A) Strict Press
4 × 10 Reps
** Effort 90% of 10RM if you know it. If not 90% effort.
Rest 1:00 b/t sets
Metcon-
16 – EMOM
1= 60 DU or 80 Singles
2= 8 Power Cleans 135/95
3= 10 Box Jumps 24/20
4= 15 GHD Sit Ups or 12 V-Ups or 15 Abmat Sit Ups
go to full workout
8/04/25
go to full workout
8/01/25
Strength-
Back Squat
Every 3:00 x 3 (9:00)
10 Back Squats @40-50% 1RM
Same load as last week
Then,
Box Squats (make sure low enough
Temp of 30X1
5 x 3
Increase weight from last week
Metcon
3 Sets / 2:00 Rest B/T
15 Unbroken Power Snatch 105/75
15 Bar Face Burpees
7/30/25
Strength-
Deadlift
10/40 8/50 6/60
then,
5 x 5/72.5
Metcon-
For Time
20/16 Cal Echo
100′ farmer Carry 100/70
25 wallballs 20/14
10 BMU or 15 burpees pull-ups
25 wallballs
100’ farmer carry
20/16 Cal Echo
go to full workout
7/29/25
Strength-
Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/65 3/75 3/80 3/82.5x 2
Metcon-
5 Sets/ 2:00 Rest B/T
25/20 Cal Ski/ Row, (Ski first, if skiers are taken move to row )
15 Hang Cl & Jerk 105/75
10 Bar Face Burpees
go to full workout
Strength-
10 – EMOM
1 Power Clean + 1 Push Press + 1 Thruster
4-6/RPE
Then ….
Every 2:00 x 6 (12:00)
1 Power Clean + 2 Squat Cleans + 1 Push Jerk
7-8/RPE
Metcon-
15 min-EMOM
1= 15/12 Cal Row/Ski
2= 10 T2B + 5 Front Squats 155/105
3= 60 DU (100 Singles)
