Workout of the Day
12/22/25
Strength-
15:00 Establish
3 Rep Max Front squat
Metcon-
12 – ЕМОМ
1= 3 Power Cleans + 1 Split Jerk 155/105
2= 8 Burpees over bar ( lateral)
go to full workout
Strength-
Bench Press
3/75 3/80 2/85 8/65 6/70 4/75
Metcon-
10 Deadlifts 155/105
10 Front Squats
1 Push Press
8 DL
8 FS
2 PP
6 DL
6 FS
3 PP
4 DL
4 FS
4 PP
2 DL
2 FS
6 PP
go to full workout
12/19/25
go to full workout
12/17/25
Strength –
Power clean + squat clean + power clean
5 x3 progressive overload
Metcon-
2RFT x 3
12 WBS 20/14
12 Power cleans 135/95
12 Burpees over the bar
Rest 1:30 b/t sets
12/16/25
Strength
Back Rack Step Ups 20/16′ box
5 sets x 4 reps
Metcon
8 – AMRAP
2 T2B
25 DU
4 T2B
25 DU
6 T2B
25 DU
add 2 TTB until time expires
Cash out-
50 GHD- every break 10 hand released Push ups
go to full workout
12/15/25
Strength –
Front squat
8/60% 8/65% 6/70% 4/75% 3/80% 2/90%
Metcon
E4MOM x 4
12/10 Cal Row/Ski
12 Burpees over the Bar
12 Barbell Snatches 115/85
go to full workout
Strength-
Back Rack Step Ups 20inch Box
4 x 6/ each
Metcon
5 – AMRAP
21/18 Cal Row/Ski
21 T2B
21 Burpees
Rest 2
5-AMRAP
15/12 Cal Row
15 C2B
15 Burpees to Target
Rest 2
5- AMRAP
9/6 Cal Row
9 Bar MU or pull-ups
9 Burpees over Rower
go to full workout
12/12/25
go to full workout
12/10/25
Strength
High Hang Snatch + Above Knee Pause Snatch in catch
2+1/60-65 x 3
1+1/65-70 x 2
1+1/70 x 2
Metcon-
2 RFT
600M Run (800M Row) 500 ARunner
75 Air Squats
50 Push Ups
*** Bonus use a vest ***
12/09/25
Strength-
Squat clean 5×2 78%
Metcon-
20 – AMRAP
30/25 CBIKE CALS/ 20/15 Hell Bike
10 Suitecase DB DL 70/50
50 DU
20 V-Ups (crossfit standards)
go to full workout
12/08/25
Strength-
Front squat 5@65% 5@70%
4@75 3@80 1@85% 1@90%
Metcon-
16 min cap
Echo Bike or Cal ski 20-18-16-14-12-10-8-6-4-2
Wall walks 10-9-8-7-6-5-4-3-2-1
go to full workout
Strength-
Back Squat
4/70 4/75x 3
Metcon-
3 RFT
400M Run or 500M Row
21 GHD Sit Ups
15 DB Bench Press 50/35
9/9 Pistol Squats or 20 Wallballs 20/14
