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Wednesday 6.11.25
Workout of the Day ASSISTANCE 3 Rounds for Quality 1:00 Row @ 25 s/m 4 Snapdown Vertical Jumps 4 Behind-the-Neck Snatch Grip Press OR Sotts Press @ 3111 4 Overhead Squats @ 3111 4 Snatch Balance Notes...
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Thursday 6.12.25
Workout of the Day STRENGTH Bench Press 3×4-6, Building or Across Notes Take 3-5 warm up sets and then 3 work sets at the rep range listed. If you were here in Week 3, reference your numbers and aim to...
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Friday 6.13.25
Workout of the Day FLOATER STRENGTH A. Back Squat: Heavy 5, then AMRAP @ 90% B. Snatch: 6-9 sets x 2 reps C. Bench Press: 3×4-6, building or across D. Deadlift: 3×4-6, building or across E. Strict...
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Saturday 6.14.25
Workout of the Day PARTNER METCON For Time Row 4000m AND 12 Rounds of: 15 Wall Ball Shots (20#/10′, 14#/9′, 10#,8′) 9 Kipping Toes to Bar Notes Both partners work at the same time. While Partner A is...
View ArticleSunday 6.5.25
Workout of the Day FLOATER STRENGTH A. Back Squat: Heavy 5, then AMRAP @ 90% B. Snatch: 6-9 sets x 2 reps C. Bench Press: 3×4-6, building or across D. Deadlift: 3×4-6, building or across E. Strict...
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Monday 16 2025
Workout of the Day STRENGTH Back Squat Heavy 3, then AMRAP @ 85% Notes In roughly 6-8 total sets, work up to a heavy set of 3 reps, then take your highest successful 3 rep weight, drop to 85% and...
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Tuesday 6.17.25
Workout of the Day STRENGTH/SKILL Strict Ring Muscle Ups Capacity: Accumulate 5-15 strict muscle ups. Use a partner assist if needed or desired. Skill: Accumulate 10-15 single reps of “Toe Assist” Low...
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Wednesday 6.18.25
Workout of the Day STRENGTH Every 2 Minutes for 9 Sets (18 min), Complete: Advanced: Squat Clean (% of 1RM) 1) 3 reps at 70% 2) 2 reps at 75% 3) 1 rep at 80% 4) 3 reps at 73% 5) 2 reps at 78% 6) 1 rep...
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Thursday 6.19.25
Workout of the Day STRENGTH (Pick One Option) Option 1: Strict Press 3 x 4-6, building or across Option 2: Strict Handstand Push-Ups (Choose): A. Strict HSPU: 4-6 x Max Reps -2 B. Strict HSPU:...
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Friday 6.20.25
Workout of the Day FLOATER STRENGTH A. Back Squat: Heavy 3, then AMRAP @ 85% B. Clean: 6-9 sets x 2 reps C. Strict Press: 3×4-6, building or across D. Deadlift: 3×4-6, building or across E. Strict...
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