Workout of the Day
5/11/25
Strength
Split Jerks (from rack or blocks)
5/65 4/70 3/75 2/80 1/85
Metcon-
25 min – EMOM
1= Max Reps of Power Cleans 155/95
2= Max Reps Bar Facing Burpees
3= Max Reps T2B
4= Max Cals on Echo / C2 Bike
5= REST!
go to full workout
Murph prep
4 Sets (1 set every 10 minutes)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run
go to full workout
5/09/25
go to full workout
5/07/25
Strength-
Deadlift
3 Dead Stop DL @80% x 6
Metcon-
3 RFT
25 Deadlifts 225/155
10 Wall Walks (8 WW)
REST 2:00
3RFT
20 T2B
10 Power Cleans 135/95
5/06/25
Strength-
Every 2:00 x 4 (8:00)
1 Below Knee Hang P. Clean + 3 Front Squats
75-80% – Same weight each set
Then
Every 2:00 x 4 (8:00)
1 Squat Clean 85-90%
Metcon
5 Sets / 2:00 Rest B/T
For Time
2-3 Ring MU (5 Bar MU – 6 C2B)
15/12 Cal Echo
2-3 Ring MU (5 Bar – 6 C2B)
50 DU or 100 singles
2-3 Ring MU (5 Bar – 6 C2B)
go to full workout
5/04/25
Strength
Every 3:00 x 4 (12:00)
Back Squats
8/65 8/70 6/80 6/85
Metcon
15-12-9-9-12-15
Cal Row
DB Snatch 60/40
Box Jump Overs 24/20
go to full workout
Strength
Snatch
3 Snatch Grip Pulls + 1 Squat Snatch
Goal 85%
x 5
Metcon
30min- ЕМОМ
1 & 2= 400M Run (300M Assault Runner) should take
3= 15 Box Jump Overs 24/20
4= 10 Clean and Jerks 135/95
5= REST
go to full workout
5/02/25
go to full workout
4/30/25
Strength –
Deficit (4inch) Deadlift
5×5 40-50% of 1RM DL
Metcon-
20-ЕМОМ
1= 2 C2B (each round add 2 reps)
2= 10 Lateral Burpees over Rower or over line
3= 16/12 CAL Row/ski
4= REST
4/29/25
Strength
Every 2:00 x 6 (12:00)
1 Squat Clean + 2 Front Squats + 1 Split Jerk
80-85%
Metcon:
3 Sets – 3:00 Rest Between Sets (doing 3 Rounds then rest. Total 9 rounds)
3 Rounds
10 Alternating DB Snatch 60/40
50’HSW (4 Wall Walks)
10/8 Cal Echo / 12/10 C2BIKE
go to full workout
4/28/25
Back squats
Every 3:00 x 4 (12:00)
10/60 8/70 8/75 8/80%
Metcon –
30 minute EMOM
1= 13/10 Cal Echo Bike (11/9)
2= 8 Power Snatch 95/55 (6 reps or 75/45)
3= 4 Bar MU (Banded – 5 C2B – 8 PU – 10 Wide Lat Pull Downs)
go to full workout
Strength
3 Snatch Grip Pulls + 1 Squat Snatch
Goal 80% x 5
Then
1 Squat Snatch @85-90% (heavier then last week)
Metcon
4x for time
3 Rope climbs / 10 strict Pu
6 strict Hspu
12 box jump (30/24) must step down
