Workout of the Day

09.11.25

thunder thighs & boulder shoulders week 13 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 on (listed on board)

9/11 Tribute WOD

3 rounds (25-min)

9 bar muscle ups
11 thrusters (135/95)

cash out : 2001m run or row

scaling :

banded/jumping bar muscle
kipping chest to bar/pull ups
3 x (3 strict banded pull up + 3 push up)

09.10.25

thunder thighs & boulder shoulders week 14 day 3

3 x 8 : push press @ 70, 75, 80% of 5rm shoulder press.

3 sets : @ 70, 75,80 % of 1rm clean & jerk

1 power clean
1 squat clean
1 jerk

3 x 1 : squat clean & jerk @ 80-85%

3 x 3 : clean pulls @ 85+%

5 rounds (14-min)

100m run
6 clean & jerks (135/95)

09.09.25

thunder thighs & boulder shoulders week 14 day 2

3 sets : light/focus on improving position

3-position liftoff (pause in each position for 2 seconds) *below knee, above, mid thigh
1 muscle snatch
1 ohs

3 sets : building to weight for emom

1 snatch pull
1 floating snatch

6 sets every :90

- 1 power snatch + 1 snatch
  sets 1 -2 : @ 75-80%
  sets 3 – 4 @ 80-85%
  sets 5 – 6 @ 85+%

4 rounds (15-min)

200m run
15/12 cal bike
10 ohs (95/65)

09.08.25

thunder thighs & boulder shoulders week 14 day 1

part 1:
- 4 sets :
  - 1-min bike “talking pace”
  - 10 back squats @ 70%
- rest : 90
part 2 :
- - 3 x 5 : back squat @ 80%
- rest 2-3 min between sets

5 rounds : e4mom

40 double unders
20 db hang snatch (50/35)
10 burpees over dumbbell

09.07.25

HYROX Workout

12-min amrap
- 400m run
- 30 wall ball
- 20 burpee broad jump
- max cal row
  - rest 3-min
12-min amrap
- 400m run
- 25ft sled push
- 20 sandbag alternating leg lunges * back racked, step forward*
- 25ft sled
- 20 sandbag alternating leg lunges
- max cal ski
  - rest 3-min
12-min amrap
- 400m run
- 40 kb swings
- 40 hand release push ups
- max cal bike

09.06.25

PARTNER WOD

for time (36-min)

60 cal bike
30 shoulder to overhead (95/65)
60 box jumps
30 power clean (135/95)
60 burpees
30 clean & jerks (155/105)
60 burpee box jumps
30 squat cleans (185/125)
60 cal bike

09.05.25

thunder thighs & boulder shoulders week 13 day 5

6 x 3 : front squat @ 90% of 5rm
- rest 2-3 min between sets

for time (24-min)

40 wall ball
15 strict pull ups
200m run
30 wall ball
12 strict pull ups
400m run
20 wall ball
9 strict pull ups
600m run
10 wall ball
6 strict pull ups
800m run

*scaling : strict pull ups

use band (hardest resistance)
2x ring row

09.04.25

thunder thighs & boulder shoulders week 13 day 4

pull up/muscle up progressions

3 sets : emom

odd : tempo negative
even : 5 pause scalp pull ups

10-min “play” – choose 2 progressions to work on (listed on board)

for time (25-min)

40/35 cal bike
200m farmers carry
15 wall walks
200m farmers carry
40/35 cal bike

09.03.25

thunder thighs & boulder shoulders week 13 day 3

3 x 8 : push press @ 65, 70, 75% of 5rm shoulder press.

3 sets : @ 65, 70, 75% of 1rm clean & jerk

1 power clean
1 squat clean
1 jerk

3 x 1 : squat clean & jerk @ 75-80%

3 x 3 : clean pulls @ 80+%

for time (18-min)

30 shoulder to overhead (95/65)
800m run
20 power clean (135/95)
800m run
10 clean & jerk (155/105)

09.02.25

thunder thighs & boulder shoulders week 13 day 2

3 sets : light/focus on improving position

3-position liftoff (pause in each position for 2 seconds) *below knee, above, mid thigh
1 muscle snatch
1 ohs

3 sets : building to weight for emom

6 sets every :90
- 1 power snatch + 1 snatch
  sets 1 -2 : @ 75%
  sets 3 – 4 @ 80%
  sets 5 – 6 @ 80+%

5 rounds (12-min)

100m run
6 power snatch (135/95)

09.01.25

See

HERO WOD

3 sets : warm up weight for wod

6 deadlift
4 hang cleans
2 push jerks

”DT”

5 rounds (20-min)

12 deadlift
9 hang power cleans
6 push jerks

rx (155/105)

08.31.25