Workout of the Day

6/25/25

WOD 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)

go to full workout

6/24/25

WOD- 6/24/25

go to full workout

6/23/25

WOD 6/23/25

Strength

Back squat

5×1 90% (all 5 sets at %90)

Metcon

5 RFT
20 Alt DB Snatch 50/35
16 Box Jump Overs 24/20
8 (4R/4L) Single Arm DB Thrusters 50/35
8 DB Box Step Overs

6/20/25

WOD 6/20/25

Strength-

Snatch
3/60 3/65 3/70 3/75×2

Then

Snatch

2/80 2/85

Metcon –


8- Alt EMOM

1= 14/10 Cal/skiRow

2= 14/10 CAL Echo/C2 Bike erg

At 10:00

8 min AMRAP

9 Power Snatch 95/65

5 Bar MU

    go to full workout

    6/18/25

    WOD 6/18/25

    Strength-

    Bench Press

    5-3-2-1-1-1-1

    Building each set

    THEN

    1 Set of Max DB Bench 85/50

    1 Set of Max DB Bench 50/35

    1 Set of Max DB Shoulder Flies 20/10

    Metcon

    20- ALT EMOM

    1=40 Heavy DU (50 regular DU)

    2= 5 Power Cleans 205/145

    go to full workout

    Strength-

    Every 2:00 x 6 (12:00)
    1 High Hang Power Clean
    1 Low Hang Power Clean
    1 Power Clean

    Metcon

    5 Sets – 1:00 Rest Between Sets
    25/20 Cal Row
    3 wallwalks
    100′ Sandbag Bearhug Carry 150/100 or 70/50lb farmer carry

    go to full workout

    6/17/25

    WOD 6/17/25

    go to full workout

    6/16/25

    WOD 6/16/25

    Strength

    Back squat 5×2 85%

    Metcon –

    3 – AMRAP
    5 Devil Press 50/30 /hand
    5 Bar MU
    10/8 CAL ROW

    2:00 REST

    3-AMRAP
    5 DB Push Press 50/30/hand
    8 HSPU (any style)
    10/8 CAL ECHO

    2:00 REST

    3-AMRAP
    Clean & Jerks 155/95
    C2B
    10/8 CAL SKI
    5:00 REST

    x 2 Rounds

    6/13/25

    WOD 6/13/25

    strength-

    In 20:00 Establish
    1 Rep Max Front Squat
    1 Rep Max Hang Power Clean

    Metcon –

    Every 3:00 x 5 (15:00)
    50′ Single DB OH Walking Lunge 70/50 (50/35)
    15 GHD Sit Ups (10)

    go to full workout

    6/11/25

    WOD- 6/11/25

    Strength

    Every 2:00 x5
    2 Banded Deadlift from 75-85%
    INTO
    Every 2:00 × 4
    1 Deadlift(NO BAND) from 90% +

    Metocn

    For Time
    30 Deadlifts 205/145 (155/105)
    20 Hang Squat Cleans 205/145
    10 S2OH 205/145

    go to full workout

    Strength-

    Every 2:00 x 6 (12:00)

    1 High Hang Power Clean

    1 Low Hang Power Clean

    1 Power Clean

    work from 65-70% 1RM PC

    Metcon –

    20 – AMRAP

    15 Box Jump Overs 30/24 (24/20)

    10 DB Snatch 50/35

    5 Strict HSPU (HRPU)

    go to full workout

    6/10/25

    WOD 6/10/25