Workout of the Day
5/22/26
Strength
DB Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
Metcon-
6 Rounds
6 Strict Handstand Push Ups
12 Toes to Bar
15 Deadlifts (185/125)
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Strength-
• Power Snatch + Snatch
Min 1-2: 1 Power Snatch @75% 1 RM Power Snatch
Min 3-4: 1 Snatch @80% 1 RM Power Snatch
Min 5-6: 1 Power Snatch @80% 1 RM Power Snatch
Min 7-8: 1 Snatch @85% 1 RM Power Snatch
Min 9-10: 1 Power Snatch @85% 1 RM
Power Snatch
Min 11-12: 1 Snatch @85-90% 1 RM Power Snatch
Metcon-
Wouldn’t you like to know!!!!
Ha ha ha
go to full workout
5/20/26
go to full workout
5/19/26
Strength –
Min 1-2: 1 Power Clean and Push Jerk @75%
Min 3-4: 1 full Clean and split Jerk @80%
Min 5-6: 1 Power Clean and Push Jerk @80%
Min 7-8: 1 full Clean and split Jerk @85%
Min 9-10: 1 Power Clean and Push Jerk @85%
Min 11-12: 1 full Clean and split Jerk @85-90%
Metcon-
40-30-20-10
Box Jump Overs (24/20)
6/5/4/3
Wall walks
5/18/26
Strength-
Back Squat
*Do a set every 1 minute and 30 seconds.
8 Back Squat @6.5/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
2 Back Squat @9/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @6.5/10 RPE
Metcon-
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
go to full workout
5/15/26
Strength-
Bench Press
*Do a set every 2 minutes.
5 Sets
3 Bench Press @6-7/10 RPE
Metcon-
5 Rounds
15/12 Calorie Bike Erg
15 GHD Sit Ups/ 20 Sit-ups
10 Front Squat
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Strength-
High Hang Pause Power Snatch + High Hang Pause Snatch
*Do a set every 2 minutes.
Metcon-
3 Sets (1 set every 7 minutes)
5 Rounds
40 Double Unders
4 Power Clean and Jerk*
*Weights:
Set 1: 115/80
Set 2: 135/95
Set 3: 155/105
go to full workout
5/13/26
go to full workout
5/12/26
Strength-
Hang power clean + power clean+ hang power clean
5 x 1 every 2 minutes x 5
55%-75%
Metcon-
30 Toes to Bar
30 Overhead Squats (75/55)
30 Lateral Burpee over Bar
-rest 3 minutes-
30 Lateral Burpee over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
5/11/26
Strength-
Front Squat
5×3
@60-70% 1RM Front Squat
Metcon
AMRAP 25 Minutes
1 Mile (1600m) Run
-in remainder of time-Max Rounds of Cindy*
If you have a vest (20/14), use it.
Each round of Cindy is:
5 Pull Ups
10 Push Ups
15 Air Squats
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5/08/26
Strength-
Bench Press
*Do a set every 2:30
4 Sets
10 Bench Press @8/10 RPE
*Between sets, perform 8 Single Arm Dumbbell Upright Row (each side)
Metcon
60 Toes to Bar
40/32 Calorie Row/ski
20 Snatch (135/95)
go to full workout
Strength-
• Power Snatch Waves
へ
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1 RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @68% 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% 1 RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1 RM Power Snatch
*Rest as needed between sets.
Metcon-
21-15-9
Hang Power Clean (95/65)
12-9-6
Strict Handstand Push Up
-rest 3 min
6-9-12
Wall Facing Strict Handstand Push Up
9-15-21
Hang Power Clean (95/65)
