Workout of the Day

02.02.26

The CrossFit Total

back squat – 1rm

shoulder press – 1rm

deadlift – 1rm

02.01.26

7 rounds : emom

200ft farmer carry
15/12 cal ski
10 burpee broad jumps
5 devils press
rest

01.31.26

PARNTER WOD

alternating full rounds

10 rounds
- 20 double unders
- 10 t2b
  - 50 cal bike
10 rounds
- 20 double unders
- 10 deadlift (155/105)
  - 50 cal bike
10 rounds
- 20 double unders
- 10 t2b

01.30.26

front squat

6 sets @ 50-60% of 3rm
3 pause fs + 2 fs
focus on improving position

barbell conditioning

emom

min 1 – 3 : @ 60%
- 1 liftoff + pull + 1 hang squat clean + 2 front squat
min 4 -7 : @ 65%
- 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1 front squat
min 8 – 12 : 70-75%
- 2 clean pull + 1 squat clean
min 14-20
- 3 hang squat cleans (135/95) + 6 bar facing burpees

01.29.26

3 rounds : e4mon

800/650m row
40 air squat + 30 kb swings + 20 walking lunge steps

at min 28:00 complete, for time (12-min cap)

40/35 cal bike
30 wall ball
20 burpees to target
30 wall ball
40/35 cal bike

01.29.26

“Foundations of POWER” week 15 day 3

4 sets : 1 snatch pull + 1 floating snatch (1″ off floor) +1 ohs @ 65-75%
2 sets : 3 squat snatch @ 75%

12-min amrap

24 double unders
12 pulls up
6 ohs (95/65)

@ min 12:00 – 20:00 :

build to a heavy single : squat snatch

01.28.26

PUSH/PULL

3 sets : complete each as a superset, rest 1-min between each part

6 bench press @ 70% + 12 kb gorilla rows
6 strict pull ups + 12 db crush press
6 sumo deadlift + 12 “perfect” push ups

for time (12-min)

1000m row
50 alternating arm db snatch (50/35)
25 burpees over db

01.27.26

“SNOW” DAY

01.25.26

2 rounds (30-min)

20 cal row
rest 1-min
30 wall balls
rest 1-min
400ft farmers carry
rest 1-min
50 air squats
rest 1-min

01.24.26

PARTNER WOD

for time w/partner (35-min)

100 cal bike
- 10 rounds (alternating full rounds)
  - 12 db hang clean & jerk
  - 8 t2b
  - 4 burpees to target
100 cal bike

01.23.26

“Foundations of POWER” week 14 day 5

front squat

3 x 3 : tempo front squat (3/2/1) increasing weight, get comfortable in bottom
front squat – 3rm

barbell conditioning

emom x 16 : start @ 50% of your NEW 3rm front squat

min 1 – 3 :
- 1 liftoff to power position + 1 pull (from power) + 1 hang squat clean + 2 front squat
min 4 -7 :
- 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1 front squat
min 8 – 12 :
- 1 clean pull + 1 squat clean
min 12 – 16 :
- 1 squat clean

01.22.26

“Foundations of POWER” week 14 day 4

10 single arm db press
15 overhead lat raises
20 bent over lat raises
- same as last week, stay light
- focus on pulling the shoulders back and down towards to hip.

2 rounds

5-min max cal row
4-min burpees to target
3-min wall ball
2-min max cal bike
1-min rest

consistency is key, try to hold a steady pace

goals :

row : 65+ cals
burpees : 30+
wall ball : 40+
cal bike 15+

Workout of the Day

02.02.26

02.01.26

01.31.26

01.30.26

01.29.26

01.29.26

01.28.26

01.27.26

01.25.26

01.24.26

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01.22.26

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