Workout of the Day

03.17.25

LEVEL UP week 11 day 1

snatch

3 sets : @70%

1 liftoff (above knee) + pull (from above knee)
1 snatch (off floor)

3 sets @ 75%

1 power snatch + 1 squat snatch

back squat

3 x 8 @ 70%
- rest 2-3 min between sets

10-min amrap

35 double unders
14 wall ball
7 burpees to target

03.16.25

HYROX Workout

30-min partner amrap

60 cal bike
60 kb goblet squats
60 alt arm. kb swings
60 sandbag zercher forward lunges
60 box jumps

E6mom: Run 400m *together

*workout starts with run

03.15.25

CrossFit Games Open 25.3

For time: (20-min cap)

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

03.14.25

LEVEL UP week 10- day 5

2 x 10 : back racked alternating leg lunges (light)
5 x 5 : front squats @ 65%

20-min amrap

400m run
14 t2b
7 front squats (135/95)

03.13.25

LEVEL UP week 10 day 4

3 sets :

10 inverted row (pause @ top, chest touches barbell)
15 straight arm lat pull downs
100 ft farmers carry

4 rounds : e2mom

18/15 cal bike
15 burpees to target
100 ft sandbag walking lunge
rest

03.12.25

LEVEL UP week 10 day 3

3 x 10 : pause bench press @ 8/10 rpe
- pause 1 second 1” above chest, then lock out at top
3 x 5 : tempo deadlift @ 55-65% (1/1/5)
- 5 seconds down, tap floor gently and repeat

4 rounds : e5mom

20/18 cal row
10 deadlift (225/155)
5 wall walks

odd rounds : row, deadlift ,wall walk
even rounds : wall walk, deadlift, row

03.11.25

LEVEL UP week 10 day 2

4 sets : @ 65%

1 power clean
1 hang squat clean
1 jerk

3 x 2 : squat clean & jerk @ 70%

5 rounds (15-min)

60 double unders
6 squat cleans (135/95)

03.10.25

LEVEL UP week 10 day 1

snatch

4 sets : @65%

1 liftoff (above knee) + pull (from above knee)
1 snatch (off floor)

back squat

3 x 10.@ 65%
- rest 2-3 min between sets

12-min amrap

200m run
10 burpee box jump overs

03.09.25

HYROX Workout

4 ROUNDS : E3MOM
•    40/30 cal row or ski
•    30 wall ball + 15 burpees
•    20 kb Deadlifts + 100 ft farmer walk

03.08.25

CrossFit Games Open 25.2

For time: (12-min cap)

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

03.07.25

LEVEL UP week 9 day 5 “deload/change”

2 x 10 : back racked alternating leg lunges (light)
5 x 5 : front squats @ 60%

12-min amrap

14 alternating arm db snatch (50/35)
7 high box jumps (30/24)
- rest :30 between rounds

03.06.25

LEVEL UP week 9 day 4 “deload/change”