Workout of the Day

06.12.25

thunder thighs & boulder shoulders week 1 day 4

for time (35-min)

800m run
20 cal bike
800m run
40 cal row
800m run
20 cal bike
800m run

recovery

:30 foam roll each (IT band, quad, adductors, hamstring)
:30 pigeon (each side)
:30 hamstring (each side

06.11.25

thunder thighs & boulder shoulders week 1 day 3

3 sets : building up to 50%

1 tempo snatch pull
1 high hang snatch (power position)
2 ohs

6 sets: every :30
1 pause squat snatch @ 50%

6 sets : @50%

1 power clean
1 hang clean
2 push press

7 rounds (10-min)

7 bar facing burpees
7 power snatch (75/55)

06.10.25

thunder thighs & boulder shoulders week 1 day 2

2 sets :

10 scap lat raises
10 oh lat raises

3 x 10 : shoulder press @ 5/10 rpe

then complete.
1 set max rep push press at top weight from part 1.

5 rounds : emom

12/10 cal ski
50 double unders
20 wall ball
rest

06.09.25

thunder thighs & boulder shoulders week 1 day 1

2 sets :

10 single leg step ups
10 single leg bridge *off floor or med ball*

5 x 5 : Front Squat @ 50%
then complete
30 back squats @ same weight

*goal is to complete reps in least amount of sets*

12-min amrap

12/10 cal bike
100m run
8 burpee box jump overs (24/20)

06.08.25

3 rounds : e6mom

600m row + 30 kb swings + 15 burpees
600m run + 30 wall ball + 15 box jumps

06.07.25

for time w/partner (40-min)

12 rounds : (135/95)
- 3 power cleans
- 2 front squats
- 1 jerk

run 400m *together

8 rounds : (155/105)
- 3 power clean
- 2 front squat
- 1 jerk

run 800m *together

4 rounds (185/125)
- 3 power clean
- 2 front squat
- 1 jerk

run 1-mile *together

06.06.25

deload week 1 day 5

6 x 5 : bench press @ 6/10 rpe

then complete : superset

3 rounds

15 db chest flys
20 alternating arm db press
- rest :90 between

7-min amrap

7 hang db snatch *left arm (50/35)
7 hand release push ups
7 hang db snatch *right arm

rest 3-min

7-min amrap

7 hang db snatch *left arm (50/35)
7 t2b
7 hang db snatch *right arm

06.05.25

deload week 1 day 4

2 rounds : e5mom

1000m ski
400m + 40 kb swings
30/25 cal bike + 15 burpee box jumps (24/20)

mobility cool down

2-min seated straddle *use rb, around rig
1-min pigeon pose off box(each side)
1-min couch stretch (each side)

06.04.25

deload week 1 day 3

3 sets :

10 seated dumbell press (neutral grip)
15 front scap raise
20 seated bent over lat raises

then complete

3 x 5 : shoulder press @ 8/10 rpe

for time (25-min)

10 db hang clean & jerks (50/35)
100m run
20 db step ups
200m run
40 db hang clean & jerks (50/35)
400m run
80 db step ups
800m run

06.03.25

deload week 1 day 2

10-min to build to a heavy set of :

1 power clean
1 squat clean
1 hang clean
1 front squat

4 x 1 : squat clean @max weight from part 1.

12-min amrap

7 bar facing burpees
5 power cleans (155/105)
3 bar muscle ups

06.02.25

Deload week 1 day 1

Ohs

10 – 8 – 6.
- Light. Focus depth/stability

3 x 8 : front squat 6/10 rpe

3 rounds (22-min)

400m run
30 wall ball
20/15 cal row

06.01.25

HYROX Workout

2 rounds (35-min)

800m run
60 kb swings
40/20 cal bike
200ft burpee broad jump