Workout of the Day
4/29/26
Strength-
15 minutes to establish a 1 Rm
Clean
Metcon-
60 Wall Balls (20/14)
20 Power Clean (155/105)
60 Wall Balls (20/14)
-rest 4 minutes-
40 Box Jump Overs (24/20)
15 Bar Muscle Up/ Burpees PU
40 Box Jump Overs (24/20)
go to full workout
Strength-
In 15 min establish a one rep max Push Press.
Metcon –
2 Sets
25 Double Dumbbell Burpee Deadlift (2×35/25)
25/20 Calorie Ski
25 Double Dumbbell Snatch
25/20 Calorie Ski
25 Double Dumbbell Devils Press
*Rest 3 minutes between sets.
go to full workout
4/28/26
go to full workout
4/27/26
Max out week!
Strength-
Back squat
5/4/3/2/1/1/1/1/1
Find a 1RM
Metcon –
25 Minute AMRAP
200m Run
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Wear vest (20/14) if available.
*If you get to 10 total sets, STOP!
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
4/22/26
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
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)
go to full workout
4/21/26
go to full workout
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).
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
4/15/26
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
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)
