Workout of the Day

09.27.25

PARTNER WOD

2 rounds (35-min)

60 shoulder to overhead (95/65)
800m run * together
60 pull ups
800m run *together
60 cal bike

09.26.25

thunder thighs & boulder shoulders week 16 day 5

front squat – 3rm
- after you establish your 3rm
2 heavy singles

emom x 4

15/12 cal ski
12 db front squat (50/35)
9 burpees box jumps

at min 12 – 18

2 rounds

200m run
12 db front squat (50/35)
9 burpees box jumps

09.25.25

thunder thighs & boulder shoulders week 16 day 4

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)

1 set : max rep (choose one)

kipping pull ups
banded strict pull up
ring row

2 sets @ 60% of your max rep

ex. completed 10 unbroken, then do 2 x 6

for time (35-min)

1000m run
200m farmers carry
1000m row
150 double unders
1000m run
100 wall ball
1000m row
50 burpees to target

09.24.25

thunder thighs & boulder shoulders week 16 day 3

shoulder press – 5rm

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

1 power clean
1 front squat
1 jerk

2 x 3 : clean pulls @ 75+%

10-min amrap
- 20/18 cal bike
- 15 bar facing burpees
- 10 clean & jerks (135/95)
min 10 – 18
- max out clean & jerk

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