Workout of the Day
10/31/25
Strength-
Back Squat
8/65 % × 3
Then 3 sets of 2/85%
Metcon
4 RFT
13/11 Cal Ski/Row
15 WBS 20/14
50′ Farmer Carry 100/70
go to full workout
Strength-
Strict Press
10/65 8/70 6/75 x 3
Metcon-
15 – AMRAP
8 HSPU/ 16 HRPU
12 T2B/ 12 GHD
15 Push Press 95/65
20 V-Ups
go to full workout
10/29/25
go to full workout
10/28/25
Strength-
Deadlift
5/70 x 4
Metcon-
Time Intervals
2:00 – 2:00 – 2:00 – 3:00
5 Bar MU or 10 C2B
15/12 Cal Row/ski
Max OHS 95/65
Rest 1:00 Between each set.
10/27/25
Strength-
Front Squat
6/70×3
Rest 2:00 b/t
Pause Front Squat
3/65×3 pause 2sec in hole
Metcon-
For Time
30-25-20
Burpee Box Jump Overs 24/20
5-5-5
Power cleans 205/135
go to full workout
10/24/25
Strength-
Back Squat
3/85 × 4
Metcon-
For Time
60 Air Squats
50 WBS 20/14
40 C2B/pull-ups
30 /25 Cal Bike Erg/air runner
20 Burpess Pull-ups
go to full workout
Strength-
Power Snatch
8- EMOM
6 TnG Reps at 115/75
Metcon-
12 – ЕМОМ
1= 14/10 Cal Row
2= 15 GHD Sit Ups
3= 11/8 Cal Echo
4= Rest
Rest 3:00
Then, repeat From 3-1
go to full workout
10/22/25
go to full workout
10/21/25
Strength-
Barbell RDL
10/45% x 4
Metcon –
Time Intervals
2:00 – 2:00 – 2:00 – 3:00
8 Burpee Box Jumps 24/20
12/9 Cal Echo
Max HSPU/ HRPU
Rest 1:00 Between each set.
10/20/25
Strength-
Front Squat
2/80 x 5
Rest 2:00 b/t
Pause Front Squat
3/60 x 3 (pause 4sec in bottom)
Metcon-
For Time
21-18-15-12
Front Squats 155/95 (from the ground)
7-6-5-4
Bar MU / add I rep C2B / add 2reps for PU
go to full workout
10/17/25
Strength-
Back Squat
8/67-70 x 4
Metcon-
20 – ЕМОМ
1= 40 DU
2= 12/8 Cal Ski
3= 15 WBS 20/14
4= 10 Hang Cleans 115/75
go to full workout
Strengh-
Strict Press
10/65 8/70 6/75 × 3
Metcon-
4 RFT
20/15 Cal Bike
12 Strict HSPU ( 24 HRPU)
10 Strict Dips( sub 20 bench dips)
Rest 3:00
1 Round AFAP
25/20 Cal Bike
15 Kipping HSPU ( 30 HRPU)
20 Kipping Ring Dips/ Dips / 40 bench dips
