Blog2025-01-28T11:19:32-05:00

Workout of the Day

02.06.26

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 -6 : @ 65%
    • 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1  front squat
  • min 7 – 9 : 70-75%
    • 2 clean pull + 1 squat clean
  • min 10-12 @ 75%
    • 2 squat cleans
  • at min 15 :
    • 6 rounds – for time
      • 3 hang squat cleans (135/95) + 6 bar facing burpees

02.05.26

3 sets :

  • 10 single arm db press
  • 15 bent over lat raise
  • 20 rb race pulls

3 rounds : every 10-min complete

  • 1000m row/ski
  • 50 sandbag step ups (or one DB)
  • 25 hand release push ups

cap : row/ski @ 4:30

scaling : if round 1 is not completed sub 9. cut reps to 40 step ups + 20 push ups

02.03.26

4 sets : up to 70%

  • 1 power clean
  • 1 front squat
  • 1 jerk

2 sets : 70 – 75 %

  • 2 cleans + 1 jerk

12-min amrap

  • 24 double unders
  • 12 t2b
  • 6 thrusters (95/65)

at min 12 :00 – 20:00

  • max out clean & jerk

02.03.26

PUSH/PULL

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

  1. 6 bench press @ 75% + 12 kb gorilla rows
  2. 6 strict pull ups + 12 db crush press
  3. 6 sumo deadlift + 12 “perfect” push ups

for time (12-min)

  • 50/40 cal bike
  • 40 db hang clean & jerk (50/35)
  • 30 burpees over db

02.02.26

The CrossFit Total

back squat – 1rm

shoulder press – 1rm

deadlift – 1rm

02.01.26

7 rounds : emom

  1. 200ft farmer carry
  2. 15/12 cal ski
  3. 10 burpee broad jumps
  4. 5 devils press
  5. 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

  1. 800/650m row
  2. 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

  1. 6 bench press @ 70% + 12 kb gorilla rows
  2. 6 strict pull ups + 12 db crush press
  3. 6 sumo deadlift + 12 “perfect” push ups

for time (12-min)

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

 

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