Workout of the Day
7/18/25
Strength-
10 – ЕМОМ
3 TnG Clean and Jerks
155/105 ( pick a weight that you can go unbroken)
Metcon-
Every 4:00 x 5
16/12 Cal Bike
16 T2B
50′ Wreck Bag or DB (Single) Walking Lunges 50/35
go to full workout
Strength-
Front Rack Reverse Lunges
8-10/reps each leg x 4
40-50% 1RM Back Squats
Metcon-
4 RFT (32 min CAP)
800M Run (2k/1600M C2 Bike)
15 floor DB Bench Press 70/50
15 Deadlifts 225/155
go to full workout
7/16/25
go to full workout
7/15/25
Strength-
Every 2:00 x 6 (12:00)
10 Front Squats @ 40-50% to prime
Then,
Front Squat
3/60 3/70 3/75 3/80 x 2
Metcon-
10 – AMRAP
10 Front Squats 155/105
75 DU
5 Power Cleans
7/14/25
strength-
10 – ЕМОМ
1 Clean Pull + 1 Low Hang Squat Clean + 1 Push Press build in 6/10 RPE
Then ….
Every 2:00 × 6 (12:00)
3 Squat Cleans + 1 Split Jerk
7-8/RPE
Metcon-
5 RFT (12:00 CAP)
25 Single DB Hang Snatch 50/35
5 Wall Walks
50 Double Unders
go to full workout
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
