Workout of the Day
9/17/25
Strength-
Power Clean + Power Jerk
12 – EMOM
1+1@78-82% (increasing small)
Metcon-
6 rounds for time of:
8 box step-overs (2 dumbbells)
12 alternating dumbbell snatches
48 double-unders
f 35-1b (15-kg) dumbbells, 20-inch box
ô 50-1b (22.5-kg) dumbbells, 20-inch box
Time cap: 20 minutes
go to full workout
Strength-
Strict Press
5 x 3 reps at last weeks 3RM
Rest 2:00 b/t
Metcon-
Mayhem Service Cup WOD 2
20 – AMRAP
20/16 CAL Row/Ski
50 foot farmers carry
** Add 50 feet after each round 50/35 DB’s
* Start seated on rower, hands off paddle.
** Set floor for 25 feet sections. Each 25′ is 1 Rep
* Rower must be outside of the 25′ section
* No grips and carries must be done in 25′ sections.
go to full workout
9/16/25
go to full workout
9/15/25
Strength-
Back Squat
5/55 3/70 2/75 2/85 1/90
Rest 2:30 b/t
Metcon-
For Time (15:00 CAP)
21-15-9-9
Thrusters 95/65
Lateral Burpees over Bar
9/12/25
Strength
Back Squat
5/62×25/67×3
Rest 2:30 b/t set
Front Squat
5/60 x 4
Rest as needed
Metcon
15 – AMRAP
5 T2B
4 Bar MU or 6 C2B or 8 Pull Ups
3 power clean 225/155
1 Wall Walk
go to full workout
9/10/25
Strength-
Deadlift
Every 30sec x 20
1 rep @68%
Metcon
- 24 min EMOM
1= 15/12 Cal Row
2= 1 Round of DT @ 115/75(12DL, 9 H. PC, 6 S20H)
3= 15/11 Cal Echo
4= REST
go to full workout
Strength-
Strict Press-
Build to a heavy 3 for day
drop to 90% of 3 and do 6 x 3 @90%
Rest 2:00 b/t
Metcon-
4 Rounds of
20/15 Cal echo /Bike Erg 25/20
8 S2OH 155/ 105
Rest 1:00 B/T each round
Rest 3:00 Then
4 Rounds of
15/ 12 Cal Exho Bike / 20/15 Bike Erg
10 Burpees over Bar
Rest 1:00 B/T each round
go to full workout
9/09/25
go to full workout
9/08/25
Strength-
Back Squat
5/62 5/67 5/71 5/76
Rest 2:30 b/t
Metcon
For Time
15-10-5
DB Bench Press 70/50
9.-6.-3
Squat Clean 185/135
50-50-50
DU
15-10-5
GHD Sit Ups
9/05/25
Strength-
Back Squat
4/67 4/71 4/76 4/81
Rest 2:00 b/t set
Front Squat
5/60 5/65 5/70×2
Rest as needed
*Pick one that you didn’t do Monday
Metcon –
5RFT
200 meter run
6 Bar MU (5 C2B +5 HRPU)
1 Rope Climb
12 Snatch 95/65
go to full workout
9/03/25
Metcon
40 – EMOM
1= 16/12 Cal Row
2= 15 TTB/ GHD
3= 12/10 Cal Ski
4= 12 Box Jumps 24/20
Extra credit
Power Clean + Front Sq+Clean+ Push Jerk
5 sets @74% of Jerk
go to full workout
Strength
Strict Press-
Build to a heavy 4 for day
drop to 90% of 4 and do 4 × 4 @90%
Rest 2:00 b/t
Push Jerk
5/67 5/70 5/73 5/76 3/70
Metcon-
6 Rounds of FOR TIME
20/15 Cal Bike
8 Hang Power Cleans 155/110
25 WBS 20/14
REST 4:00 after round 4, then push faster on final 2 rounds
