Workout of the Day

02.21.25

LEVEL UP week 7 day 5

3 sets :

10 bulgarian split squats (each leg)
10 single leg step downs (each leg)
20 ohs (holding plate)

5 rounds (32-min)

20/18 cal bike
40/35 cal row
- rest 1 -min between

scaling :

2-min bike
3-min row
1-min rest

02.20.25

LEVEL UP week 7 day 4

PUSH

4 x 5 : push press @ 6/10 rpe
2 x 15 : db chest press @ 6/10 rpe
- directly into max rep push ups. go until failure

15-min amrap

100 double unders
25 push ups
25 t2b

02.19.25

LEVEL UP week 7 day 3

PULL

2 x 10 rdl (light)
2 x 3 : tempo deadlift (3/1/3) @ 60%
3 x 10 deadlift @ 70%

5 rounds : e4mom

15/12 cal ski
12 pull ups
9 deadlift (225/155)

02.18.25

LEVEL UP week 7 day 2

SQUAT

2 x 5 : pause back squat (light use as warm up)
4 sets @ 70%
- 1 tempo back squat 3/2/1
- 1 pause back squat (2 second pause)
- 2 back squats
1 set max reps @ 70%
- goal 12+ reps

for time (18-min)

10 – 20 – 30 – 40

back squat (95/65) *off floor
lateral burpees over bar

02.17.25

LEVEL UP week 7 day 1

OLY

2 sets (light, use to warm up)

1 muscle snatch (floor)
1 high hang power snatch (hip)
1 ohs

3 sets : @ 8/10 rpe

1 power snatch + 1 hang squat snatch

3 sets :

1 squat snatch @ 9/10 rpe
- “quality lifts” should feel HEAVY, but not a max out.

2 sets : @ 8/10 rpe

1 liftoff (knee) + clean (knee)
1 clean (floor)

2 sets :

2 squat cleans @ 9/10 rpe
- “quality lifts” should feel HEAVY, but not a max out.

for time (12-min)

30/25 cal bike
15 power snatch (135/95)
30/25 cal bike
15 clean & jerk (135/95)
30/25 cal bike

02.16.25

HYROX Workout

5 rounds at each station

2-min AMRAP @ each station/1-min rest

200m ski/row + max rep sandbag step ups
- 1-min rest
200m ski/row + max reps burpees to target
- 1-min rest
200m ski/row + max rep wall ball

*goal is 100 reps

02.15.25

2 rounds w/partner

6-min amrap (conga line)

15/12 cal ski
15 kb swings

rest 2- min

6-min amrap (split in half)

12 clean & jerks (135/95)
12 bar facing burpees

rest 2-min

6-min amrap (alternating movements)

3 wall walks
6 high box jumps
12 db hang clean & jerks

02.14.25

LEVEL UP week 6 day 5

3 sets :

10 singke arm db row
15 wide grip barbell curls
20 resistance band pul ups (or ring rows)

30-min amrap

40/35 cal row
30 air squats
20 push ups
100 foot farmers carry

02.13.25

LEVEL UP week 6 day 4

PUSH

4 x 5 : bench press @ 7/10 rpe
2 x 15 : double db push press @ 7/10 rpe
- pause @ top, must be completed unbroken

for time (18-min)

50 devils press (50/35)

e2mom : 50 double unders (or :45 practice)

*workout starts with double unders*

02.12.25

LEVEL UP week 6 day 3

PULL

2 x 10 rdl (light)
2 x 3 : tempo deadlift (3/1/3) @ 55%
3 x 10 deadlift @ 65%

4 rounds : (20-min)

20/18 cal ski/row
18 db step ups (50/35) *one db*
15 t2b

02.11.25

LEVEL UP week 6 day 2

SQUAT

2 x 5 : pause back squat (light use as warm up)
4 sets @ 65%
- 1 tempo back squat 3/2/1
- 1 pause back squat (2 second pause)
- 2 back squats
1 set max reps @ 65%
- goal 15+ reps

4 rounds : e2mom

20/18 cal bike
30 double unders + 7 db thrusters (50/35) + 7 chest to br

scaling :

chest to bar : jumping chest to bar (*no bands)

02.10.25

LEVEL UP week 6 day 1

OLY

2 sets (light, use to warm up)

1 muscle snatch (floor)
1 high hang power snatch (hip)
1 ohs

4 sets : @ 7/10 rpe

1 power snatch + 1 hang squat snatch

2 sets

1 squat snatch @ 8/10 rpe

4 sets : @ 7/10 rpe

1 liftoff (knee) + clean (knee)
1 clean (floor)

6 rounds (8-min cap)

4 hang clean & jerks (135/95)
8 bar facing burpees

Workout of the Day

02.21.25

02.20.25

02.19.25

02.18.25

02.17.25

02.16.25

02.15.25

02.14.25

02.13.25

02.12.25

02.11.25

02.10.25

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