Workout of the Day

09.23.25

thunder thighs & boulder shoulders week 15 day 2

4 sets : 65-75%
- 1 snatch pull
- 1 floating snatch
- 1 snatch
2 x 3 : snatch pulls @ 75+%

12-min amrap

5 power snatch (115/75)
5 ohs (95/65)
400 m run

at min 12-20

max out snatch

09.22.25

thunder thighs & boulder shoulders week 16 day 1

back squat – 5rm

drop sets : accumulate 30 reps @ 60% of your NEW 5rm

14-min amrap

3 wall walk
60 double unders
12 db box step overs (50/35) *2 dbs

09.21.25

HYROX Workout

20-min amrap

20 cal row
20 box jump overs
20 v ups
20 sandbag walking lunge steps
200m run

at min 22

4 rounds : e3mom

400m run
30/25 cal row

09.20.25

PARTNER WOD

for time

100 wall ball
50 push ups*
100 kb swings
50 push ups
100 cal bike
50 push ups
100 kb swings
50 push ups
100 wall ball

*push up rules

partner 1 : performs pushups
partner 2 : hold top of plank
- reps only count when one partner is in plank

09.19.25

thunder thighs & boulder shoulders week 14 day 5

6 x 3 : front squat @ 100% of 5rm
- rest 2-3 min between sets

5 rounds : e3mom

200m run
10 t2b
10 db hang clean & jerks (50/35)

at min 15:00 – 22:00

1 round

400m run
20 t2b
20 db hang clean & jerks
400m run

09.18.25

thunder thighs & boulder shoulders week 15 day 4

pull up/muscle up progressions

3 sets : emom

odd : tempo pull up (3/3/3) or tempo negative (as slow as possible)
even : 3 x (1 scap pull up + 3 kips)

10-min “play” – choose 2 progressions to work

2 rounds (30-min)

1000m ski/row
20 db step overs (50/35)
20 db thrusters (50/35)
400m run
20 box jump overs

09.17.25

thunder thighs & boulder shoulders week 15 day 3

3 x 8 : push press @ 75, 80, 85% of 5rm shoulder press.

4 sets : @ 65-75 % of 1rm clean & jerk

1 power clean
1 squat clean
1 jerk

8-min to build to heavy single – clean & jerk

3 rounds (16-min)

60 double unders
12 hang power clean (95/65)
18 air squats
12 hang power clean
18 hand release push ups

09.16.25

thunder thighs & boulder shoulders week 15 day 2

3 sets : building to 65%
- 1 snatch pull
- 1 floating snatch
6 sets every :90
- 1 power snatch + 1 snatch
  sets 1 -2 : @ 65-70%
  sets 3 – 4 @ 70-75%
  sets 5 – 6 @ 75+%
6-min to build to heavy single.

for time (18-min)

3 rounds
- 200m run
- 12 snatch (75/55)
2 rounds
- 400m run
- 9 snatch (135/95)
1 round
- 800m run
- 6 snatch (155/105)

09.15.25

thunder thighs & boulder shoulders week 15 day 1

part 1:
- 4 sets :
  - 1-min bike “talking pace”
  - 10 back squats @ 75%
- rest 2+ min between
part 2 :
- - 3 x 5 : back squat @ 85%
- rest 2-3 min between sets

12-min amrap

6 t2b
9 box jump overs
12 db hang snatch (50/35)

09.14.25

HYROX Workout

every 3-min complete :

400m run
amrap : 10 wall ball + 10 burpees to target
400m run
amrap 10/8 cal ski + 10 kb swings
400m run
amrap 20 hand release push ups + 20 sit ups
400m run
amrap 20 sandbag reverse lunges + 20 lateral hops over sandbag
400m run
amrap 10/8 cal bike + 20 air squats

09.13.25

PARTNER WOD

for time (35-min)

600m run *together
30 power snatch (135/95)
60 t2b*
120 cal bike
60 t2b
30 power snatch
600m run *together

*scaling t2b : 90 knee raises

09.12.25

thunder thighs & boulder shoulders week 14 day 5

6 x 3 : front squat @ 95% of 5rm
- rest 2-3 min between sets

min 0 – 16

4 rounds : e4mom

10 db hang clean & jerk (50/35)
10 hand release
200m run

min 16 – 24

3 rounds

10 db hang clean & jerk (50/35)
10 burpees
200m run