Workout of the Day
8/07/26
Strength-
• Clean & Jerk
4 Sets
1.1 Clean & Jerk @85+% 1 RM Clean and Jerk
-rest 20 seconds between cluster reps and 2-3 minutes between sets-
*Note: One cluster set is 1 C&J, rest 20 sec, 1 C&J.
Rest 2-3 min and repeat for remaining sets.
Metcon-
3 Rounds
30 Wall Balls (20/14)
20/16 Calorie Row/Ski
8 Wall Walks
-directly into-
3 Rounds
15 Wall Balls (20/14)
15/12 Calorie Row/Ski
4 Wall Walks
go to full workout
Strength-
Deadlift
Deadlift for load:
#1:5 reps
#2:5 reps
#3: 5 reps
#4:5 reps
#5:5 reps
Metcon-
2 Rounds
800m Run
50 Toes to Bar
25 Thrusters (115/75)
go to full workout
8/05/26
go to full workout
8/04/26
Strength-
Bench press
5 x 6 reps
Metcon-
AMRAP 25 Minutes
25/20 Calorie echo bike
25 Dumbbell Box Step Overs (50/35) (24/20)
3 wall walks
50ft Dumbbell Walking Lunge (50/35) 1 db
*Hold dumbbell however you prefer.
8/03/26
Strength-
• Back Squat
5 Back Squat @80% 1RM Back Squat (OR RPE 8/10)
-rest 2 min-
5 Back Squat @85% 1RM Back Squat (OR RPE
8.5/10)
-rest 2 min-
5 Back Squat @90% 1RM Back Squat (OR RPE 9/10)
Metcon-
5 Sets
AMRAP 2 Minutes
10 Lateral Burpee Over Bar
20 Air Squats
Max Power Cleans (155/105)
*Rest 1 minute between sets.
go to full workout
7/31/26
Strength-
5 Sets
5 Tempo Front Squat @8.5+/10 RPE
Rest 2 minutes between sets.
*Tempo is 24X2 (2 seconds down, 4 second pause, explode up, 2 second pause)
**Find a tough working load at this tempo and rep range by the last set.
Metcon-
AMRAP 12 Minutes
3 Squat Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
go to full workout
Strength-
3 part Snatch
6 sets @75-78%
High
Knee
Ground
Metcon-
2 Sets
100ft Dumbbell Farmers Carry (2×70/50)
7 Bar Muscle Up
100ft Dumbbell Farmers Carry (2×70/50)
7 Bar Muscle Up
100ft Dumbbell Farmers Carry (2×70/50)
7 Bar Muscle Up
100ft Dumbbell Farmers Carry (2×70/50)
*Rest 2:00 between sets.
go to full workout
7/29/26
go to full workout
7/28/26
Strength-
• Push Jerk
5 Sets
1 Push Jerk @9+/10 RPE
Rest 2 minutes between sets.
*Build to a tough single by the last set.
Metcon-
AMRAP 20 Minutes
20/16 Calorie Air Bike
20 GHD Sit Ups
10 Strict Handstand Push Ups/ 20 Hand R Pushups
7/27/26
Strength-
• Back Squat
10 Sets
3 Back Squat @ 75% 1RM Back Squat (OR RPE 7.5/10)
*Rest 2 minutes between sets.
Metcon
For Time:
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
go to full workout
7/24/26
Strength-
• Squat Clean + Split Jerk
4 Sets
1.1.1 Clean & Jerk @80-85% 1RM Clean & Jerk
rest 20 seconds between each cluster rep-
rest 2-3 minutes between sets-
Metcon-
AMRAP 20 Minutes
500m Row
25 Air Squats
5 Power Cleans (155/105)
go to full workout
Strength-
Sumo Deadlift
10 Minute EMOM
1 Sumo Deadlift @100+% of heavy 3 from week 1
(June 24)
Metcon-
3:00, 6:00, 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
Rest 1:00 after the 3:00, rest 2:00 after the 6:00.
