Workout of the Day
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
go to full workout
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
1/23/26
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
1/20/26
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
go to full workout
1/19/26
Strength
Clean Cluster (3sec rest b/t)
1.1.1
× 6 sets building
Metcon-
Open 20.2
20-AMRAP
4 DB Thrusters
6 T2B
24 DU
go to full workout
Strength
Back squat
2×8 60%
2×6 65%
1×4 70%
1×4 75-80%
Metcon
20 – ЕМОМ
1= 10 DB Incline Bench 50/35
2= 12/10 Cal Echo
3 = 5 Wall Walks
4 = 15 GHD Sit Ups
go to full workout
1/16/26
go to full workout
1/13/26
Strength-
Power Snatch + Snatch
2+1 x 6
Build off of feel
Metcon
For Time
30-24-18-12-6
Cal Row/Ski
Lateral burpees over rower/barbell
Alt DB hang clean n jerk 50/35
1/13/26
Strength-
8 – EMOM
5 Push Press 75% 1RM
Metcon-
For Time
1000 M Row/ski
50 HSPU
50 V-Ups
200 DU
You can break up the reps and do in any order!!
go to full workout
1/12/26
Strength-
Below knee hang Clean + Clean (full clean)
1+1 x 6
use last weeks weights to build
Metcon-
4 -AMRAP
15 – DB Snatch
9 Pull Ups
6 Burpee Box Jumps 24/20
Rest 2:00
4 – AMRAP
15 – DB Snatch
6 C2B
6 Burpee BJ
Rest 3:00
4- AMRAP
15 DB Snatch
3 Bar MU
6 Burpee BJ
go to full workout
Strength
Floor bench Press
5×5
3×3
Metcon
20 – ЕМОМ
1= 8 Close Grip Bench 155/105
2= 10 T2B
3= 40 DU
4= 12 CAL Echo Bike
