Workout of the Day
4/24/26
Strength –
• Bench Press
6 Sets
5 Bench Press @8/10 RPE
Metcon –
8 Rounds
20 Wall Balls (20/14)
2 Rope Climbs/ 4 devil press 1(db) 50/35
*Rope Climbs:
Females do 2 on odd rounds, 1 on even rounds.
go to full workout
Strength-
Cluster
3x 70 %
Rest 20
2x 70% add 10lbs
Rest 1 min
3x 75%
Rest 20
2x 75% plus 10lbs
Rest 1 min
3x 80%
Rest 20
2x 80% plus 10lbs
Metcon –
25 – AMRAP
3 – BMU or 5 C2B
8 Thrusters 95/65
15 Cal Row/Ski
go to full workout
4/22/26
go to full workout
4/21/26
Strength-
3 Clean & Jerk @70
Rest 20sec
2 Clean & Jerk @ 70 plus 10lbs
Rest 2
3 C &J @75
Rest 20
2 C&J @75 plus 10lbs
Rest 2
3 C &J @ 80
Rest 20
2 C& J @80 plus 10lbs
Metcon –
21-15-9 (Females 18-12-6)
Echo Bike Calories
Deadlift (225/155)
-rest 4 minutes-
90/72 Calorie Echo Bike
45 Deadlifts (225/155)
4/20/26
Strength-
Back Squat
*Do a set every 2 minutes
5 Back Squat @60-65% 1 RM Back Squat
3 Back Squat @70-75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85%+ 1RM Back Squat
1 Back Squat @85-90%+ 1 RM Back Squat
Metcon
4 Sets
AMRAP 4 minutes
400m Run
-straight into-
Max Reps
10 Strict Pull Ups (OR 15 Kipping)
20 Push Ups
30 Air Squats
Odd Rounds: Vest (20/14)
*Even: Bodyweight
**Rest 1 minute between sets.
Pick up where you left off the last AMRAP (so if you finished 20 air squats in the previous 4 minutes, start after the run with the 10 remaining air squats).
go to full workout
4/17/26
Strength-
Back Squat
5 x 5 building to 80%
Metcon-
20 – EMOM
1= 10 Power Cleans 115/75
2 =10 Bar facing burpees
3= 10 Strict C2B or PU with Vest
4= 10 Front Rack Lunges 115/75
go to full workout
Strength-
Power snatch
7 min EMOM
2 Snatch @73-75% 1 RM Snatch
Metcon
7 Rounds
21 Shoulder Press (75/55)
21 Abmat Sit Ups
go to full workout
4/15/26
go to full workout
4/14/26
Strength-
Clean Deadlift + Hang Power Clean + Push Press
5 sets
1+ 2+ 1 65-75%
Hang power is above knee
Metcon-
For Time:
75/60 Calorie Row
50 Lateral Burpee Over Rower/ bar
25 Power Snatch (115/80)
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
4/08/26
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
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
