Workout of the day – Tuesday May 20th

Matt
Monday, May 19, 2025 - 20:00

Warm up

3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps

Front Squat

Every 4 min for 4 rounds
1 set of front squat for max reps at XX% of front squat 1RM - see note.
 

Note:
Set 1 at 85% - goal 3-5+
Set 2 at 80% - goal 5-8+
Set 3 at 75% - goal 7-10+
Set 4 at 70% - goal 12+

In absence of 1RM, you may use 115%-100%-95%-90% of your 10RM tested in week 1, respectively
Each set should be near or at failure.

Workout of the day – Friday May 16th

Matt
Thursday, May 15, 2025 - 20:00

Warm up

3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats


Back Squat

Every 4 min for 4 rounds
3 back squats at 82.5%
-- immediately into: 3 back squats at 80%
-- immediately into: 3 back squats at 70%

Note: Every 4 min, you will perform 9 reps. The last weight drop by 10% is intentional compared to 2.5% on the first drop.


Conditioning

Workout of the day – Wednesday May 14th

Matt
Tuesday, May 13, 2025 - 20:00

Warm up

4 rounds:
10 Kettlebell Swings
10 Goblet Lunges


Endurance

Complete the three 10 min parts in any order:
Part A - 10 min alternating EMOM:
12/10 cal ski
12 alternating DB hang clean and jerks 50/35 lbs
Part B - 10 min alternating EMOM:
12/10 cal assault bike
12 box jumps 24/20 in
Part C - 10 min to complete 3 rounds of:
400m run
12 double KB swings 24/16 kg

Note: Rest 3 min between parts

Workout of the day – Monday May 12th

Matt
Sunday, May 11, 2025 - 20:00

Warm up

3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm

Pressing Strength

Part A - Shoulder press
Every 2:30 min for 3 rounds: 4 shoulder presses
Set 1: 80%, Set 2: 82.5%, Set 3: 85%


Part B - Push press
Every 2:30 min for 4 rounds: 2 push presses
Set 1: 80%, Set 2: 85%, Set 3: 90%, Set 4: 92.5%


Conditioning

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