Workout of the Day

5/11/25

WOD- 5/12/25

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

WOD 5/8/25

go to full workout

5/07/25

WOD- 5/7/25

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

WOD- 5/5/25

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

WOD 5/5/25

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

WOD- 5/2/25

go to full workout

4/30/25

WOD – 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

WOD 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

WOD- 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

go to full workout

4/25/25

WOD 4/25/25