Workout of the Day
6/30/25
Strength-
Back squats
4×8 @65%
metcon-
30:00 – Alternating
Minutes 1-2: 26/18 Cal Bike or cal Ski
Minutes 3-4: AMRAP
5 Hang Cleans 115/85
5 C2B
Minute 5: REST
x 6
go to full workout
Strength –
Snatch
2/60 2/65 1/70 1/75×2
Then
Snatch
1/80 1/85 x2
Metcon-
5x for time
400 meter run
10 Power Snatch 115/85
30 DU or 60 singles + 3 burpees
go to full workout
6/27/25
go to full workout
6/25/25
Strength
Deadlift
3 x 10
each set stay between 60-65%
Metcon
30 – ЕМОМ
1= 40 DU
2 = 12 T2B
3 = 20 WBS 20/14
4 = 5 Bar MU (C2B)
5 = Max Cal Row/Ski
6 = REST
Score is calories row/ski
6/24/25
Strength-
Every 2:00 x 6 (12:00)
1 High Hang Power Clean
1 Low Hang Power Clean
1 Squat Clean
Metcon
7 – AMRAP
10 CAL Bike (echo)
15 HSPU
10 CAL Bike
15 HSPU
REST 3:00 – THEN
FOR TIME (8:00 CAP)
20 Power cleans (155/105)
20 CAL BIKE
20 Power cleans (155/105)
go to full workout
6/23/25
Strength
Back squat
5×1 90% (all 5 sets at %90)
Metcon
5 RFT
20 Alt DB Snatch 50/35
16 Box Jump Overs 24/20
8 (4R/4L) Single Arm DB Thrusters 50/35
8 DB Box Step Overs
go to full workout
Strength-
Snatch
3/60 3/65 3/70 3/75×2
Then
Snatch
2/80 2/85
Metcon –
8- Alt EMOM
1= 14/10 Cal/skiRow
2= 14/10 CAL Echo/C2 Bike erg
At 10:00
8 min AMRAP
9 Power Snatch 95/65
5 Bar MU
go to full workout
6/20/25
go to full workout
6/18/25
Strength-
Bench Press
5-3-2-1-1-1-1
Building each set
THEN
1 Set of Max DB Bench 85/50
1 Set of Max DB Bench 50/35
1 Set of Max DB Shoulder Flies 20/10
Metcon
20- ALT EMOM
1=40 Heavy DU (50 regular DU)
2= 5 Power Cleans 205/145
6/17/25
Strength-
Every 2:00 x 6 (12:00)
1 High Hang Power Clean
1 Low Hang Power Clean
1 Power Clean
Metcon
5 Sets – 1:00 Rest Between Sets
25/20 Cal Row
3 wallwalks
100′ Sandbag Bearhug Carry 150/100 or 70/50lb farmer carry
go to full workout
6/16/25
Strength
Back squat 5×2 85%
Metcon –
3 – AMRAP
5 Devil Press 50/30 /hand
5 Bar MU
10/8 CAL ROW
2:00 REST
3-AMRAP
5 DB Push Press 50/30/hand
8 HSPU (any style)
10/8 CAL ECHO
2:00 REST
3-AMRAP
Clean & Jerks 155/95
C2B
10/8 CAL SKI
5:00 REST
x 2 Rounds
go to full workout
strength-
In 20:00 Establish
1 Rep Max Front Squat
1 Rep Max Hang Power Clean
Metcon –
Every 3:00 x 5 (15:00)
50′ Single DB OH Walking Lunge 70/50 (50/35)
15 GHD Sit Ups (10)
