Workout of the Day
7/01/26
Strength-
• Tempo Deficit Sumo Deadlift
4 Sets
8 Tempo Deficit Sumo Deadlift @8-8.5/10 RPE
-rest as needed between sets-
2 inch deficit
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)
Metcon-
10 Rounds
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
go to full workout
Strength-
• Push Press
4 Sets
3 Push Press @8.5+/10 RPE
-rest 2 minutes between sets-
*Build to a tough set of 3 by the last set
Metcon-
AMRAP 25 Minutes
200m Run
10 Dumbbell Devil Press (2×50/35)
go to full workout
6/30/26
go to full workout
6/29/26
Strength-
• Tempo Back Squat
5 Sets
10 Tempo Back Squat @70% 1RM Back Squat
-rest 2 minutes between sets-
*Tempo is 21X1 (2 sec down, 1 sec pause, explode up, 1 sec pause at top)
Metcon_
For time-
25 Burpee Box Jump Over (24/20)
50 Power Snatch (75/55)
25 Burpee Box Jump Over (24/20)
50 Power Clean (115/80)
25 Burpee Box Jump Over (24/20)
6/24/26
40 Years Strong 💪
Jenn’s bday!
Partner WOD – 35 Min Cap
4 Rounds
40/30 Cal Ski Erg/Row
20 Synchro Burpees
40 DB Snatches (50/35)
40 Air Squats
80 ft Sled Push
One partner works at a time on everything except synchro burpees.
go to full workout
6/23/26
Strength-
4 Sets
5 Push Press @8+/10 RPE
Rest 2 minutes between sets.
Build to a tough set of 5 on the last set.
Metcon-
2 Rounds for time
50 GHD Sit Ups/ V-ups
50 Dumbbell Box Step Ups (50/35) (24/20″) (1 DB)
50/40 Calorie Ski (OR Row)
go to full workout
Strength-
• Tempo Back Squat
5 Tempo Back Squat @RPE 7.5 OR 75% 1RM
Back Squat
5 Tempo Back Squat @RPE 8 OR 80% 1RM
Back Squat
5 Tempo Back Squat @RPE 8.5 OR 85% 1 RM
Back Squat
Rest 2-3 minutes between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)
Metcon-
12 Rounds
16 Air Squats
8 Toes to Bar
8 Deadlifts (155/105)
go to full workout
6/22/26
go to full workout
6/19/26
Strength-
Push press + push Jerk+ Split Jerk
5 Sets
2 +1+ 1
Metcon-
EMOM 24
Minute 1 – 12 Pull-ups
Minute 2 – 15 KB swings 53/35
Minute 3 – 5 power cleans 185/125
Minute 4- 8 lateral burpee over bar
6/16/26
Strength-
6 Sets (new set every 2 minutes)
1 Squat Clean + 3 Front Squats @65% of
1RM Clean
*Technique and speed focused.
Metcon-
For Time:
50 GHD Sit Up (OR V-Ups)
-Into-
7 Rounds
7 Strict Handstand Push Ups/ 15 HRPU
49 Double Unders
-into-
50 GHD Sit Up (OR V-Ups)
go to full workout
6/15/26
Strength-
4 Sets
8-10 Tempo Feet Supported Wide Grip Pull Up
8-10 Tempo Single Ring Inverted Row (each side)
Rest 3 second between movements.
*Tempo for both movements is 2020 (2 seconds down, no pause, 2 seconds up, no pause)
Metcon –
18 Minute EMOM
Min 1: 9 Burpee Pull Ups
Min 2: 12 Dumbbell Box Step Ups (50/35) (24/20)
Min 3: 15/12 Calorie Bike Erg
go to full workout
Strength-
Every 2 min x 5
1 power clean + 1 squat clean + 3 front squats x 5
Start @ 65 %
Metcon
400m Run
25 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
20 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
15 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
10 Bench Press (115/75)
10 Strict Handstand Push Up
