Workout of the Day

07.13.25

HYROX Workout

4 rounds : e4mom

400m run + 20 wall ball
30 cal ski + 15 kb swings
20 cal bike + 10 burpee broad jumps

07.12.25

PARTNER WOD

for time (40-min)

3 rounds
- 40 cal row
- 20 pull ups
- 20 shoulder to overhead (95/65)
2 rounds
- 60 cal row
- 30 chest to bar
- 30 front squats (115/75)
1 round
- 80 cal row
- 40 bar muscle ups
- 40 thrusters (135/95)

scaling

ring row, jumping pull ups, banded pull ups + push up
banded/jumping pull ups/bar muscle up

07.11.25

thunder thighs & boulder shoulders week 5 day 5

push/pull

6 sets :

5 bench press @ 7/10 rpe

then complete

3 sets of :

5 strict/weighted chin ups
10 close grip landmine row
15 barbell rdls

for time (12-min)

1 – 2- 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

deadlift (225/155)
bar facing burpees

07.10.25

thunder thighs & boulder shoulders week 5 day 4

4 rounds (35-min)

400m run
30/25 cal row
20/15 cal ski
10/8 cal bike

recovery

:30 foam roll each (IT band, quad, adductors, hamstring)
:30 single leg saddle
2-min frog pose

07.09.25

thunder thighs & boulder shoulders week 5 day 3

3 sets : light/warm up

1 tempo snatch pull
1 high hang snatch (power position)
2 ohs

3 sets : building up to 70%

1 snatch pull
1 power snatch (floor)
1 ohs

6 sets: every :30
1 squat snatch @ 70%

6 sets :

2 power clean
1 push press
1 push jerk
- sets 1 -3 : 65%
- sets 4 – 6: 70%

4 rounds : emom

100m run
5 power snatch (135/95)
12/10 cal bike
5 clean & jerks (135/95)
rest

07.08.25

thunder thighs & boulder shoulders week 5 day 2

2 sets :

10 single arm db high pull
20 straight arm lat pulldown
100 ft overhead kb carry

then complete

3 x 6 : shoulder press @ 7/10 rpe
2 x 12 : push press @ 50% of max clean & jerk
1 set max push jerk at 50% of max clean & jerk

7 rounds (18-min)

7 t2b
14 db hang clean & jerk (50/35)
21 double unders

07.07.25

thunder thighs & boulder shoulders week 5 day 1

2 sets :

10 lateral box step up (side of the box, step on & up each rep)
10 front foot elevated stationary lunge

5 x 5 : Front Squat @ 70%
then complete
20 back squats @ same weight

15-min amrap

400m run
20 sandbag walking lunge steps
10 burpees

07.06.25

HYROX Workout

2 rounds (40-min)

800m run
40 alt. db snatches
20/18 cal ski/row
10 devils press
20/18 cal ski/row
40 alt. db snatches
800m run

07.05.25

PARTNER WOD

4 rounds (35-min)

1000m row (split)
20 power clean (135/95)
800m run (split)
20 shoulder to overhead (135/95)

07.04.25

HERO WOD

“Morrison”

50 – 40 – 30 – 20 – 10

wall ball
box jumps
kb swings

40-min cap

07.03.25

thunder thighs & boulder shoulders week 4 day 4

4 rounds : e2mom

10 db hang snatch + 10 db overhead reverse lunges (5 each arm) (50/35)
200m run + 10 box jump overs
25/20 cal row
30 air squats

recovery

:30 foam roll each (IT band, quad, adductors, hamstring)
:30 couch stretch (each side)
:60 seated straddle *use RB around rig to pull forward

07.02.25

thunder thighs & boulder shoulders week 4 day 3

3 sets : building up to 65%

1 tempo snatch pull
1 high hang snatch (power position)
2 ohs

6 sets: every :30
1 pause squat snatch @ 65%

6 sets : @65%

1 power clean
1 hang clean
2 push press

4 rounds (16-min)

12/10 cal bike
200m run
6 power snatch (135/95)