Workout of the Day
12/02/25
Strength-
Split Jerk
2/80 2/85 1/87 1/90 1/95 1/97 ×2
Metcon-
20- EMOM
1= 15/12 CAL ROW/Ski
2= 1 Round of Macho Man (3 P. Cleans+3 Front Sq + 3 P. Jerk) 135/95
3= 12 Box Jump Overs 24/20
4= REST
go to full workout
Strength-
Front Squat
5/65 4/75 4/80 x2
Metcon-
For Time
15-12-9
Burpee Box Jump Overs 24/20
30-30-30
DU
5.-5.-5.
Power Cleans 155/105
go to full workout
12/01/25
go to full workout
11/28/25
Strength-
Back Squat
6/60 6/70 6/75 x2
Metcon-
25- EMOM
1= 15/12 CAL ROW
2= 15 GHD Sit Ups
3= 12/10 Cal Bike erg
4= 15 Feet Elevated Push
5= REST
11/26/25
Strength-
Echo Bike + Power Clean
Every 1:30 × 8
12/10 CAL Bike + 2 Power Clean 135/95
Metcon-
For Time
1 Round
30 Thrusters 95/65
30 T2B
30 HSPU (HRPU)
3min REST
2 Rounds of
15 Thruster 95/65
15 T2B
15 HSPU (HRPU)
go to full workout
11/25/25
Strength-
Strict Press
4/80×4
Metcon-
5 – AMRAP
20 Goblet Squats
12 V-Ups
20/16 Cal Bike
—2 min REST
5- AMRAP
16 Goblet Squats
10 V-Ups
16/12 Cal Bike
—2 min REST
5-AMRAP
12 Goblet Squat
8 V-Ups
12/9 Cal Bike
go to full workout
Strength-
Front Squat
8/60 6/70 4/80 4/85
Metcon-
Every 1:30 x 8
200/175M Row /Ski + 1 Power Snatch 145/105
go to full workout
11/24/25
go to full workout
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
11/19/25
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
11/18/25
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
go to full workout
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
