Workout of the Day

08.30.25

PARTNER Workout

for time (40-min)

1-mile run
50 cal bike
100 alternating arm db snatch
50 cal bike
100 alternating arm db snatch
50 cal bike
1-mile run

08.29.25

thunder thighs & boulder shoulders week 12 day 5

6 x 3 : front squat @ 85% of 5rm
- rest 2-3 min between sets

min 00 – min 12

4 rounds : emom

15/12 cal ski
12 pull ups. *quality rep
9 burpee box jump overs (24/20)

min 15 – min 22

2 rounds

200m run
12 burpee box jump overs
6 bar muscle ups

08.28.25

thunder thighs & boulder shoulders week 12 day 4

pull up/muscle up progressions

3 sets : emom

odd : tempo negative
even : 5 pause scalp pull uos

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

for time (35-min)

800m run
1000m row/ski
800m run
200 ft sandbag walking lunge
800m run
1000m ski/row
800m run

08.27.25

thunder thighs & boulder shoulders week 12 day 3

3 x 8 : push press @ 60, 65, 70% of 5rm shoulder press.

4 sets : @ 60, 65, 70, 75% of 1rm clean & jerk

1 power clean
1 squat clean
1 jerk

3 x 3 : clean pulls @ 80%

5 rounds : e4mom

12 t2b
24 db hang clean & jerk (50/35)
48 double unders

08.26.25

thunder thighs & boulder shoulders week 12 day 2

3 sets : light/focus on improving position

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

emom x 10

1 pause power snatch + 1 snatch
sets 1 -4 : @ 70%
sets 5 – 8 @ 75%
sets 9 – 10 @ 80%

5 rounds (18-min)

15/12 cal bike
3 sets :
- 3 power snatch
- 2 hang squat snatch
- 1 ohs

rx (95/65)

08.25.25

thunder thighs & boulder shoulders week 12 day 1

part 1* :
- 4 sets :
  - 1-min bike “talking pace”
  - 10 back squats @ 65%
- rest : 90
part 2 :
- - 3 x 5 : back squat @ 75%
- rest 2-3 min between sets

2 rounds (16-min)

400m row
40 wall ball
400m run

08.24.25

HYROX Workout

2 rounds : e5mom

1000m ski
50/40 cal bike
30 kb swings + 30 goblet squats + 30 kb swings
200m run + 20 burpee box jumps (24/20)

08.23.25

PARTNER WoD

alternating movements

12-min amrap

200m row
40 double unders
6 hang power snatch (75/55)

3-min rest

12-min amrap

100m run
20 double unders
3 power snatch (135/95)

8-min : build to heavy single : snatch

08.22.25

thunder thighs & boulder shoulders week 11 day 5

6 x 3 : front squat @ 80% of 5rm
- rest 2-3 min between sets

8 rounds : e2mom

odd : 10 front squat (95/65) + 10 bar facing burpees

even : 10 bar facing burpees + 10 front squats (95/65)

08.21.25

thunder thighs & boulder shoulders week 11 day 4

pull up/muscle up progressions

3 sets : emom

odd : tempo negative
even : 20 supinated bar hang

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

2 rounds (25-min)

600m run
40 db hang clean & jerk (50/35)
20/18 cal bike

08.20.25

thunder thighs & boulder shoulders week 11 day 3

3 x 8 : push press @ 55, 60, 65% of 5rm shoulder press.

4 sets : @ 55, 60, 65, 70% of 1rm clean & jerk

1 power clean
1 squat clean
1 jerk

3 x 3 : clean pulls @ 75%

for time (18-min)

8 sets of : (95/65)
- 1 power clean
- 1 hang squat clean
- 1 jerk
  - 800m run
4 sets : (135/95)
- 1 power clean
- 1 hang squat clean
- 1 jerk
  - 400m run
2 sets : (155/105)
- 1 power clean
- 1 hang squat clean
- 1 jerk
  - 200m run

08.19.25

thunder thighs & boulder shoulders week 11 day 2

3 sets : light/focus on improving position

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

emom x 10

1 pause power snatch + 1 snatch
- sets 1 -4 : @ 65%
- sets 5 – 8 @ 70%
- sets 9 – 10 @ 75%

4 rounds (18-min)

60 double unders
200m run
10 power snatch (95/55)
- rest 2-min

*push the pace, but try to go “unbroken” on the barbell