Workout of the Day
2/04/26
Strength-
Strict Press
Every 2:30 x 5
6 reps between 65-75% 1RM
Immediately after last set, strip weight and do 50 empty bar press
Metcon-
5 Sets of
25/20 Cal SKI / ROW / BIKE
12 S2OH (115/75)
8 SA DB OH Lunges 50/35 (40/20)
8 DB Snatch
Rest 2:00 b/t
go to full workout
Strength-
Front Squats
5 Front Squats @50% 1RM x 3 sets, then
3 Front Squats @80-90% 1RM
Building every set
× 5
Metcon
For Time
10-9-8-7-6-5-4-3-2-1
Front Squats 155/105
Burpee Pull Ups
go to full workout
2/03/26
go to full workout
2/02/26
Strength-
5x Clean + FS
1 Squat Clean + 1 Front Squat × 5 sets, building from 70% of clean
20 – ЕМОМ
1= 8 Hang Cleans 135/95
2= 30 DU + 3 BMU or 6 pull-ups
3= 5 Shuttle Runs (25’down and back =1 rep)
4= rest
1/30/26
Strength-
Every 2:00 x 10
Sets 1-2: 8 TnG Power Cleans
Sets 3-4: 6 TnG Power Cleans
Sets 5-6: 4 Squat Cleans
Sets 7-8: 2 Sq Cleans
Sets 9-10: 1 Sq Cleans
** Start at a load you can build and no fail on TnG
Or Open prep TTB
Metcon
Hero WOD McHugh
15 – AMRAP
3 Front Sq 135/95
3 Т2В
6 Front Sq
6 T2B
9 Front Sq
9 T2B
ETC……
go to full workout
1/28/26
Strength-
5- EMOM
Strict Press
10 reps between 40-50% of 1RM
Rest 3:00
5 – ЕМОМ
Push Press
5 reps between 65-70% 1RM PP
Metcon
5x
45 Du
15 Bar facing burpees
10 Power snatch 115/75
go to full workout
Strength-
Parallel Pause Back Squat
5 x 5 – dead stop at parallel, no pause at the top. 70 % of max!
Metcon
For Time
25-15-5
V-Ups
Air Squats
Into
25-15-5
HRPU
WBS
Into
25-15-5
DU x 2
MedBall Lunges (hold ball in bear hug)
go to full workout
1/27/26
go to full workout
1/26/26
Delayed Opening at 7am
Strength
Clean Cluster (3sec rest b/t)
1.1.1
× 6, heavier than last week
Metcon
5 rounds for time
200/175 meter row/Ski
5 clean n jerk 155/105
10 Kb swings 53/35
5 lateral Burpee’s over Bar
1/23/26
Strength-
2026 Open Prep
DU practice or
Floor Press
7×3
3 x 1 build heavy
Metcon
12 Min EMOM
Min 1 – 8 BBJO
Min 2 12/10 Cal Echo Bike
go to full workout
1/21/26
Strength
Back squat
2 × 6 70%
2 x 4 75%
2 x 2 80-85%
Metcon –
For Time
25 Cal C2 Bike
15 Snatch 95/65
25 Pull Ups
25 Cal C2 Bike
10 Snatch 115/85
18 C2B
25 Cal C2 Bike
5 Snatch 135/105
10 Bar MU
go to full workout
Strength-
Every 2:00 x 7
3 Push Press + 1 Push Jerk
Start around 60% of Push Press and build
Metcon-
For Time
21-15-9
Deadlift 225/175
HSPU/ Double Hand release
Box Jump Overs 24/20
