Workout of the Day

01.31.25

LEVEL UP week 4 day 5

CARDIO/ACCESSORY

3 sets :

10 db alternating arm press
15 ring push ups
20 standing db kickbacks

4 rounds : e4mom

40/35 cal ski/row/bike
2 rounds “cindy”
- 5 pull ups
- 10 push ups
- 15 air squats

01.30.25

LEVEL UP week 4 day 4

PULL

2 x 10 rdl (light)
3 x 10 deadlift @ 8/10 rpe

for time (18-min)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 : deadlift (225/155)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 : high box jumps (30/24)

01.29.25

LEVEL UP week 4 day 3

SQUAT

2 x 8 : ohs (light)
2 x 5 : pause back squat @ 7/10 rpe
3 x 10 : back squat @ 75%

5 rounds (18-min)

20/18 cal row
15 wall ball
10 t2b

01.28.25

LEVEL UP week 4 day 2

PUSH

3 x 10 : push press @ 6/10 rpe
3 x 10 : db bench press @ 6/10 rpe
2 x 100ft : farmers carry

2 rounds (16-min)

20 handstand push ups
30 db walking lunges (50/35)
40 alternating arm db snatch (50/35)

scaling : hspu

decrease depth (2 abmat maximum)
off box
pike push up (feet on wall)
:10 hs hold + 4 push up = 4 reps

01.27.25

LEVEL UP week 4 day 1

OLY

3 sets @ 8/10 rpe

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

2 x 3 : power snatch @ 8/10 rpe

reset each rep, do NOT touch & go

4 sets @ 8/10 rpe

3 position clean + 3 front squats
- (mid thigh, above knee, below knee)
- hold grip, fight for better position

4 rounds : e5mom

25 double unders
5 squat cleans (135/95)
50 double unders
5 power snatch (135/95)
25 double unders

01.26.25

HYROX Workout

3 rounds : e4mom

40/35 cal row
30 burpee box jump overs
200 ft sandbag lunge

01.25.25

for time w/partner

6 rounds : alternating full round

6 thrusters (95/65)
6 pull ups

3 rounds

30 cal bike
20 clusters
10 bar muscle ups

rd 1 : (135/95)
rd 2 : (155/105)
rd 3 : (185/125)

01.24.25

LEVEL UP week 3 day 5

CARDIO/ACCESSORY

3 sets :

10 db crush press
15 overhead tricep extension
20 rb tricep push down
max rep push up

5 round : (2-min on/1-min off)

2 min to complete:
15/12 cal ski + max distance shuttle run
rest 1-min
2 min to complete:
5 shuttle runs + max distance row
rest 1-min

01.23.25

LEVEL UP week 3 day 4

PULL

3 x 10 deadlift @ 7/10 rpe
3 x 3 : strict/weighted pull ups

20-min amrap

20/18 cal row
20 deadlift (135/95)
20 bar facing burpees

01.22.25

LEVEL UP week 3 day 3

SQUAT

2 x 8 : ohs (light)
2 x 5 : pause back squat @ 7/10 rpe
3 x 10 : back squat @ 70%

5 rounds : emom

15/12 cal ski
18 kb swings (24/20)
21 air squats
rest

01.21.25

LEVEL UP week 3 day 2

PUSH

3 x 10 : push press @ 5/10 rpe
3 x 10 : db bench press @5/10 rpe
2 x 100ft : farmers carry

for time (16-min)

21 – 15 – 9

db snatch (left)
box jump overs (24/20_
db snatch (right)

9 – 15 – 21

db snatch (left)
t2b
db snatch (right)

01.20.25

LEVEL UP week 3 day 1

OLY

3 sets @ 7/10 rpe

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

2 x 3 : power snatch @ 7/10 rpe

reset each rep, do NOT touch & go

4 sets @ 7/10 rpe

3 position clean + 3 front squats
- (mid thigh, above knee, below knee)
- hold grip, fight for better position

6 rounds : e3mom

20 double unders
4 power snatch(135/95)
4 bar muscle ups
20 double unders

scaling : bar muscle ups

4 jumping/banded bar muscle up
6 kipping pull ups
8 jumping pull ups