Workout of the Day
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)
go to full workout
7/28/25
go to full workout
7/25/25
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
5×3
use same load as last week, focus on tempo!
Metcon-
Nasty Friday!!
For Time – 30min CAP
800 Meters Run
50 Burpees to 4inch plate
100 Walking Lunges (45/35lb plate)
1K Meter Row/Ski
30 Hand Release Push Ups
100 WBS 20/14
7/23/25
Strength-
Deadlift-
10/40 8/50 6/60
then,
5 x 5/70
Metcon –
Alternating Every 2:00 x 10 (20:00)
Minutes 1-2: 35/25 Cal Row or 30/20 Cal Ski
Minutes 3-4: 5 Power Snatch 135/95
8 Burpee Box Jumps 24/20
go to full workout
7/22/25
Strength-
Front Squats
Every 2:00 x 3
10 Front Squats @40-50%
Then,
3/62.5 3/72.5 3/77.5 3/80×2
Metcon-
30- ALT EMOM
Min 1: 5 Clean and Jerks 155/105
Min 2: 16 GHD Sit Ups
Min 3: 4 Wall Walks
Min 4: 16/12 Cal Bike
Min 5: REST
go to full workout
Strength-
10 – ЕМОМ
3 TnG Clean and Jerks
155/105 ( pick a weight that you can go unbroken)
Metcon-
Every 4:00 x 5
16/12 Cal Bike
16 T2B
50′ Wreck Bag or DB (Single) Walking Lunges 50/35
