Workout of the Day
11/06/26
Strength-
Power Snatch
15 Minute EMOM
Min 1-5: 5 Power Snatch @5/10 RPE
Min 6-10: 5 Power Snatch @6/10 RPE
Min 11-15: 5 Power Snatch @7/10 RPE
Metcon-
For Time:
20 Dumbbell Snatch (70/50)
30 Toes to Bar
20 Dumbbell Snatch (70/50)
30 Burpee to Bar
20 Dumbbell Snatch (70/50)
30 Burpee to Bar
20 Dumbbell Snatch (70/50)
30 Toes to Bar
20 Dumbbell Snatch (70/50)
go to full workout
Strength-
O Hang Squat Clean
3 Hang Squat Clean @70% 1 RM Clean
3 Hang Squat Clean @70% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
-rest as needed between sets-
Metcon-
20 Minute AMRAP
15/12 Calorie Air Bike
15 Box Step Up (20)
15 Wall Ball (20/14)
go to full workout
11/04/26
go to full workout
11/03/26
Strength-
• Shoulder Press
Take 10 minutes to establish a heavy triple Strict Press for the day.
• Push Press
For Time:
75 Push Press (75/55)
Metcon-
4 Rounds
200ft Dumbbell Farmers Carry (2×70/50)
20/16 Calorie Row/ski
20 Goblet Squats (70/50)
11/02/26
Strength-
Back Squat
5 Sets
3 Back Squat @65-75% 1RM Back Squat
-rest 2-3 minutes between sets-
Metcon-
40-30-20-30-40
Calorie Row
7 Power Clean (185/125) after every row.
Women Calories: 32-24-16-24-32
go to full workout
10/29/26
Strength-
Snatch x1
10 min EMOM
Start @ 75 %
Metcon-
6 Sets (1 set every 2:30)
15/12 Calorie Row/Ski
Odd Sets: 15 Thrusters (95/65)
Even Sets: 15 Overhead Squats (95/65)
go to full workout
Strength-
7 Minute EMOM
1 Power Clean
*Start at 83% and build to a heavy single.
Metcon-
1200m Run
63 Kettlebell Swing (53/35)
36 Pull Up
800m Run
42 Kettlebell Swing (53/35)
24 Pull Up
400m Run
21 Kettlebell Swing (53/35)
12 Pull
go to full workout
10/28/26
go to full workout
10/27/26
Strength –
10 Minute EMOM
1 Split Jerk @70%-90%
Metcon-
3 Sets
30 GHD Sit Ups/ 40 Sit-ups
100ft Medball Walking Lunge (20/14)
30 Medball Box Step Ups (20/14) (24/20)
-rest 90 seconds between sets-
10/26/26
Strength-
Front Squat
10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% range.
Metcon-
At 0:00
10 minute EMOM
10/8 calorie Echo Bike/ C2 Bike
*Goal: Sub 30 seconds
At 15:00
10 Minute EMOM
3 Power Clean (155/105)
3 Front Squat (155/105)
3 Jerk (155/105)
go to full workout
10/23/26
Strength-
Squat Clean for load:
70-88%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
Metcon
AMRAP 20 Minute
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
go to full workout
Strength-
Clean Pull + Power Clean for load:
#1: 2 reps
#2:2 reps
#3:2 reps
#4:2 reps
#5: 2 reps
#6: 2 reps
#7:2 reps
#8:2 reps
Metcon-
15 Minute EMOM
Min 1: 12 Burpees
Min 2: 2 Rope Climbs
Min 3: 12/10 Calorie Bike Erg
