Workout of the Day

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

HYROX Workout

2 rounds (40-min)

40 kb swings
400m run
40 situps
400m run
40 sandbag box step ups
400m run
40 air squats
800m run

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