Workout of the Day

4/29/25

WOD 4/29/25

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
50’HSW (4 Wall Walks)
10/8 Cal Echo / 12/10 C2BIKE

go to full workout

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

4/28/25

WOD- 4/28/25

go to full workout

4/25/25

WOD 4/25/25

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

4/24/25

WOD 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

go to full workout

4/23/25

Wod: 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

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

4/22/25

WOD 4/22/25

go to full workout

4/20/25

WOD- 4/21/25

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.

4/18/25

April 18th 2025

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

go to full workout

4/16/25

April 16th 2025

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

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

4/13/25

WOD: Tuesday April 15