Workout of the Day
7/11/25
Strength-
Snatch
3/60 3/65 3/70 2/75 1/80 1/85 1/87.5
Then find heavy single for today….
Metcon-
DEATH BY BURPEES + AIR SQUATS
M1/ 1 BURPEE + 1 AIR SQUAT
M2/ 2 BURPEES + 2 AIR SQUATS .. CONTINUE ADDING 1 OF EACH
UNTIL FAILURE
go to full workout
Strength-
Strict Press
5 x 3
Building Off Last Week
Metcon –
12 – AMRAP
15 – Deadlift 185/125
30 WBS 20/14
15 T2B
go to full workout
7/09/25
go to full workout
7/08/25
Strength –
Every 2:00 x 6 (12:00)
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Squat Clean
Use full clean 1RM % and work around 70% sets 1-3 then 75% next 3
Metcon-
5 RFT
400 Run (1000m C2BIKE)
20 GHD Sit Ups
8 BBJO
7/07/25
Strength:
Back squats
15 min to establish a one RM.
3/3/2/2/2/1/1/1
Metcon
8 – AMRAP
30 Cal Row
15 Burpees over Barbell
THE ATHLETE MAY GET OVER THE BARBELL HOWEVER THEY WANT TO. STEP OVERS ARE OK FOR EVERYBODY.
Rest 2:00
5 – AMRAP
Establish 1 set max of
1 Snatch
2 Hang Snatch
Complex must be unbroken – No rep if bar hits ground
go to full workout
7/02/25
Strength-
Strict Press
5×5
Building each set
THEN Superset
DB Bench Press
× 8-10
DB Lateral Flies
x 10-15
Metcon-
5 RFT – 15min CAP!
10 S20H
6 Bar MU (Sub 8 Strict Pull Ups + 8 HRPU
Load per round
115/85
135/95
155/105
175/115
195/135
go to full workout
Every 2:00 x 6 (12:00)
1 Pause(at knee ) Power Cleans
1 Power Clean
1 Squat Clean
Start from 70% and build to a heavy complex for day.
Metcon
15 – AMRAP
5 Deadlifts 225/155
10 WBS 20/14
200M RUN
go to full workout
7/01/25
go to full workout
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
6/27/25
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
6/25/25
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
go to full workout
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)
