Workout of the Day

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

08.18.25

thunder thighs & boulder shoulders week 11 day 1

part 1* :
- 4 sets :
  - 1-min bike “talking pace”
  - 10 back squats @ 60%
- rest : 90
part 2 :
- - 3 x 5 : back squat @ 70%
- rest 2-3 min between sets

4 rounds : emom

12/10 cal bike
12 db goblet squat (50/35)
12 db alternating arm db snatch (50/35)
12 burpees over db
rest

part 1 : *during this you will be training in between zone 1 & 2. Heart rate approx. 110-130ish, you should be focusing on proper technique/position*

08.17.25

HYROX Workout

8-min amrap
- 400m run
- 20/18 cal ski
  - 2-min rest
8-min amrap
- 400m run
- 25ft sled push
  - 2-min rest
8-min amrap
- 400m run
- 200ft farmers carry (24/16)
  - 2-min rest
8-min amrap
- 400m run
- 20 plate ground to overhead
- 10 burpees to plate

08.16.25

PARNTER WOD

EMOM : partners switch every min

5 deadlift + 100 pull ups
4 power clean + 100 bar facing burpees
3 clean & jerks + 100 pull ups

rx (155/105)

each min starts with the barbell movement, then chip away at the 100 reps, one person working at a time

08.15.25

thunder thighs & boulder shoulders week 10 day 5

4 sets: building up to 60% of 5rm fs.

2 x 10 : front squat – light
2 x 5 : pause front squat (hold grip, 2 second pause @ bottom)

4 sets:

1-min row(“talking pace”)
10 front squats @ 60% (holding grip, 2 second pause @ top locked out position & regrip, if needed)
- rest :90

12-min amrap

200m row
15 hand release push ups
10 db thrusters (50/35)
- do NOT drop dumbells

08.14.25

thunder thighs & boulder shoulders week 10 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 wod board)

for time (30-min)

50/40 cal bike
50 burpees
1-mile run
50 burpees
50/40 cal bike

*bike & burpees are capped at 5-min each

08.13.25

thunder thighs & boulder shoulders week 10 day 3

3 x 8 : push press @ 50, 55, 60% of 5rm shoulder press.

4 sets : @ 50, 55, 60, 65%

2 cleans
1 jerk

3 x 3 : clean pulls @ 70%

5 rounds (16-min cap)

12 hang power clean (135/95)
24 air squats
48 double unders

08.12.25

thunder thighs & boulder shoulders week 10 day 1

CHANGE WEEK

3 x 3 : power snatch @ 55, 60, 65%
4 x 1 : squat snatch @ 65-70%
2 x 5 : snatch grip deadlift @ 70%

20-min amrap

5 power snatch (95/65)
10 toes to bar
15 box jumps (24/20)
200m run

08.11.25