Workout of the Day
11/21/25
Strength-
Back Squat
8/60 8/65 8/70 8/75
Metcon-
For Time
100 Pull Ups
60 CAL Air Bike/row/ski
40 HSPU
20 Power Snatch 145/105
go to full workout
Strength –
Power Clean + Power Jerk
1+1/73-85 x5
metcon-
Every 6:00 × 3
Set 1:
21-15-9
GHD Sit Ups or Vups
HSPU
Set 2:
21-15-9
T2B
Ring Dips
Set 3:
21-15-9
V-Ups
Push Ups
go to full workout
11/19/25
go to full workout
11/18/25
Strength-
Split Jerk
3/70 2/75 2/80 1/85×4
Extra work –
Strict Press
5/75 x 4
Metcon –
3 RFT
75 DU
45 Abmat Sit Ups
15 DB Snatch 50/35 (RIGHT)
15 DB Snatch 50/35 (LIGHT)
10 Lateral Burpees over DB
11/17/25
Strength-
Front Squat
5/70 5/75 5/80 5/85
Metcon-
3x
400M Run or 500M Row
20 T2B/GHD
15 DB Front Sq 35/25lb
50’ Front Rack DB Walking Lunge
go to full workout
11/14/25
Strength-
Back Squat
20/30
15/40
12./50
10./60
8/70
Metcon-
16 min cap
For Time
50 DU
50′ SA KB OH Lunge 53/35
40 WBS 20/10
25 KBS 53/35
40 WBS 20/10
50′ SA KB OH Lunge 53/35
50 DU
go to full workout
Strength –
Snatch
3 x 3 Squat Snatch @50%
3x 2 Squat Snatch @60%
2 x 1 Squat Snatch @70%
Metcon-
4 Sets of
4- AMRAP / 2:00 REST B/T Sets
12 Burpees
2 Rope Climb or 8 pull ups/chin ups
Max Cal Ski or Echo in Remaining Time
Score is total cals
go to full workout
11/12/25
go to full workout
11/11/25
Strength-
Front Squat
3 x 10/60%
Then,
4 x 3 Pause Front Squats @75%
Metcon-
For Time
21-15-9
Hang Squat Cleans 115/85
Strict HSPU
Box Jump Overs
11/10/25
Strength-
Every 2:00 x 5 (10:00)
3 Sets: 3 Squat Cleans + 1 Split Jerk @ 55% 1RM C/J
1 Sets: 2 Squat Cleans + 1 Split Jerk @65%
1 Sets 1 Squat Clean + 1 Split Jerk @ 75%
Metcon
Every 8:00 x 3 (24:00)
10 Front Squats 135/85# (115/65)
12 T2B (12 GHD)
6 S2OH 135#
8 C2B (Pull Ups or Inverted Rows)
6 Thrusters 135#
8 Bar MU or 8 1 arm devil press 50/35
go to full workout
11/07/25
Strength-
Power Clean and Power Jerk
2+2/ 75
x6
Metcon-
For time –
100/80 Cal Ski or Row
80 WBS 20/14
60 GHD or V-Ups
40 Alt DB Snatch 50/35
10/each DB OHS 50/35
go to full workout
Strength-
Power Snatch
Every 3:00 x 4
4/55 3/63 2/70 1/75
Metcon
5 Rounds of
15/12 Cal Row/ski
20/each Weighted Russian Twist 25# plate
20 DB Floor bench Press 50/35
Rest 2:00
Then, 1 Round of 20/15 Cal Row
25/each Russian Twist
25 DB Floor Press
