Workout of the Day
4/10/26
Strength-
Clean & Jerk
3 Clean and Jerk @65% 1 RM Clean and Jerk
-rest 20 seconds-
2 Clean and Jerk @65% 1 RM Clean and Jerk plus
10/5# (male/female)
-rest 2 minutes-
3 Clean and Jerk @70% 1 RM Clean and Jerk
-rest 30 seconds-
2 Clean and Jerk @70% 1RM Clean and Jerk plus
10/5# (male/female)
-rest 2 minutes-
3 Clean and Jerk @75% 1 RM Clean and Jerk
-rest 40 seconds-
2 Clean and Jerk @75% 1 RM Clean and Jerk plus
10/5# (male/female)
*Use the rest period to practice changing weights quickly. If you change them faster than the allotted rest period, then rest until the rest period is over.
Metcon-
3 Sets
AMRAP 4 Minutes
12 Chest to Bar Pull Ups
12 Front Squat (135/95)
12 Chest to Bar Pull Ups
In remainder of time: Max Clean & Jerk (135/95)
*Rest 2 minutes between sets.
go to full workout
Strength
Hang power clean + push press
2 sets 2 + 1 @60
2 sets 2 + 1 @65
2 sets 1 + 1 @70
2 sets 1 + 1 @ 75
Metcon-
15-12-9-6-3
Burpee Box jump
Over (30/24)
5-4-3-2-1
Power Snatch (135/95)
-Rest 3:00-
12-9-6-3
Burpee Box Jump Overs (24/20)
Power Snatch (95/65)
go to full workout
4/08/26
go to full workout
4/07/26
Strength—
• Back Squat
3 Back Squat @60% 1RM Back Squat
3 Back Squat @65% 1RM Back Squat
3 Back Squat @70% 1RM Back Squat
3 Back Squat @75% 1RM Back Squat
3 Back Squat @75% 1RM Back Squat
*Rest as needed between sets.
Metcon-
8 Sets
20/16 Calorie Row
15ft Handstand Walk/ 2 wallwalks
5 Power Clean (185/125)
Rest 2 min
4/06/26
Strength-
Bench Press
6 Bench Press @6/10 RPE
6 Bench Press @6.5/10 RPE
4 Bench Press @7/10 RPE
4 Bench Press @7.5/10 RPE
2 Bench Press @8/10 RPE
2 Bench Press @8.5/10 RPE
6-8 controlled Ring Rows In between sets.
*Rest as needed between sets.
Metcon-
50 Wall Ball (20/14)
35 Toes to Bar
50 Box Jump Over (24/20)
35 Toes to Bar
50 Wall Ball (20/14)
go to full workout
4/03/26
Strength-
10 Rounds:
100m Run + 1 Back Squat @70-80% 1RM
Back Squat
*Rest as needed between sets.
Metcon
3 Sets
3 Rounds
15 Lateral Burpee Over Bar
9 Power Clean (115/80)
-rest 2 minutes between sets-
go to full workout
Strength-
Power Snatch
12 Minute EMOM
1 Power Snatch @70-80% 1RM Power Snatch
Metcon-
4 Rounds
30 Wall Ball (20/14)
2 Legless Rope Climbs
-rest 3 minutes-
4 Rounds
15/12 Calorie Echo Bike
3 Rope Climbs
go to full workout
4/01/26
go to full workout
3/31/26
Strength-
Power Clean + Push Jerk
12 Minute EMOM
1 Power Clean and Push Jerk @70-80% 1 RM Clean
and Jerk
Metcon
3 Sets
AMRAP 5 Minutes
3 Wall Walks
15 GHD Sit Ups/ 25 abmat SU
15/12 Calorie Bike Erg
Rest 2 minutes between sets.
*Pick up where you left off each set.
3/30/26
Strength-
Front Squat
15 Minute EMOM
1 Front Squat @70-80% 1RM Front Squat
Metcon-
AMRAP 25 Minutes
400m Run
5 Rounds of “Cindy”
5 Strict Pull Up
10 Push Ups
15 Air Squats
go to full workout
3/27/26
strength-
Bench Press
5×5
Chin up
5×5
metcon
• Quarterfinals 26.3
For time:
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes
÷ 155, 185, 225 lb (70, 83, 102 kg) o 225, 275, 315 lb (102, 125, 143 kg)
go to full workout
Strength
Power Snatch
3 Power Snatch @65% 1 RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @85% 1 RM Power Snatch
1 Power Snatch @80% 1 RM Power Snatch
1 Power Snatch @85% 1RM Power Snatch
1 Power Snatch @85+% 1 RM Power Snatch
*Rest as needed between sets.
QUARTERFINALS
WORKOUT 2
For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups
TIME CAP: 15 MINUTES
f 35-lb (15-kg) dumbbells
ô 50-lb (22.5-kg) dumbbells
