Workout of the Day
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
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)
