Workout of the Day
2/18/26
Strength-
Hang Power Clean
3 Hang Power Clean @65% 1RM Hang
Power Clean
2 Hang Power Clean @70% 1RM Hang
Power Clean
1 Hang Power Clean @75% 1RM Hang
Power Clean
3 Hang Power Clean @70% 1RM Hang
Power Clean
2 Hang Power Clean @75% 1RM Hang
Power Clean
1 Hang Power Clean @80% 1RM Hang
Power Clean
1 Hang Power Clean @85% 1RM Hang
Power Clean
1 Hang Power Clean @90%, 1RM Hang Power Clean
1 Hang Power Clean @90+% 1RM Hang
Power Clean
*Rest as needed between sets.
Metcon
6 Sets
40 Double Unders (OR 20 Heavy Double Unders)
10/8 Calorie Echo Bike
10 Alternating Dumbbell Snatch (50/35)
-rest 1 min b/t sets
go to full workout
Strength
Deadlift
4 Sets
5 Deadlift @9-9.5/10 RPE
*Rest as needed between sets.
Metcon
20 Minute EMOM
Min 1 11/9 cals row/ski in 30 sec
Min 2 12 line facing burpees in 30 sec
- sprint to get cals as fast possible preferably under 30 sec
- burpees under 30 sec
go to full workout
2/17/26
go to full workout
2/16/26
Strength-
Back Squat
*Do a set every 1 minute and 30 seconds.
3 Back Squat @65% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @95-95+% 1RM Back Squat
Metcon-
AMRAP 12 Minutes
10-20-30….
Wall Ball (20/14)
10-20-30…
Box Jump Over (24/20)
@ 15 min
3 Sets (1 set every 4 minutes)
20 GHD Sit Ups
4 wall walks
2/13/26
Strength-
Wide Grip Bench Press
*Do a set every 4 minutes.
Wide Grip Bench Press @6.5/10 RPE
5 Wide Grip Bench Press@7.5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
5 Wide Grip Bench Press @8.5-9/10 RPE
*10 Tall Kneeling Double Dumbbell Bicep Curl into Press.
Metcon
For time-
5 Rounds
1000m Bike Erg
50-40-30-20-10
Toes to Bar
go to full workout
2/11/26
Strength-
Pause Power Snatch + Hang Pause Power Snatch
7 Sets (New set every 1:30)
Pause Power Snatch + 1 Hang Pause Power Snatch
Bar set up below the knee.
*Pause in receive for 2 seconds on both reps.
**Start at 60-65% and build to a challenging set.
Metcon
30-20-10
Wall Balls (30/20)
4-3-2
Rope Climbs/ BPU 12-9-6
-Rest 3:00-
30-20-10
Wall Balls (30/20)
3-2-1
Legless Rope Climbs/ BPU 9-6-3
go to full workout
Strength-
Deficit Deadlift
4 Sets
6 Deficit Deadlift @ 70 %
*Deficit is 2in.
Metcon
EMOM as long as possible:
Odd Minutes:
10-11-12-13…
Calorie Row/ski
Even Minutes:
10-11-12-13…
Line facing Burpee
*Female calories: 8-9-10-11…
go to full workout
2/10/26
go to full workout
2/09/26
Strength
Clean & Jerk
3 Minute EMOM
1 Clean + 2 Split Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean + 2 Split Jerk @80-85% 1RM Clean and Jerk
-Directly Into-
3 Sets (Every 2:00)
1 Clean + 2 Split Jerk @85-90% 1RM Clean and Jerk
Metcon
3 Sets
AMRAP 5 Minutes
50/40 Calorie Echo Bike/ski/run
Max Clean and Jerks*
-rest 3 min b/t sets-
*Weights:
Set 1: 155/105
Set 2: 135/95
Set 3: 95/65
2/06/26
Strength-
Back Squat
Every 2:00 x 3
8 reps @60%
Then Every 2:30 × 5
1 rep b/t 85-90%
Or Open Prep!
Metcon-
Pull Stamina Work
I set of Max Reps Overhand Strict Pull Ups
Rest 2:00
I min of Max Reps Underhand Strict Pull Ups
Rest 2:00
1set of Max Bodyweight Row (ring or bar) Feet Level with Hands
Rest 2:00
1set of Max Reps Barbell Curls 45/35
go to full workout
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
