Workout of the Day
8/28/26
Strength-
Front squat
15 min to establish a 1 rep
Metcon-
Individual Version:
4 Sets
AMRAP 4 Minutes
4 Power Cleans (185/125)
8 Bar Facing Burpees
16 Air Squats
*Rest 2 minutes between sets.
go to full workout
Strength-
Deadlift
5@80%
4@85%
3@90%
2@95%
1@95% +
Metcon –
2 Sets
2 Rounds
100ft Single Dumbbell Walking Lunge (70/50)
10 Bar Muscle Ups
*Rest 3 minutes between sets.
go to full workout
8/26/26
go to full workout
8/25/26
Strength-
Bench Press
3 Sets
2.2.2 Bench Press
Rest 30 seconds between cluster reps and 3 minutes between sets.
*Start at 80-85% of 4RM from last week and build to a tough cluster for the day.
Metcon-
5 Rounds
20 GHD Sit Ups / 20 medball sit-ups 20/14lb
20 Burpees to Bar*
*Target is 6in above standing reach.
へ
8/24/26
Strength-
• Back Squat
3 Back Squat @85% 1RM Back Squat
2 Back Squat @90% 1RM Back Squat
1 Back Squat @95+% 1RM Back Squat
Rest as needed between sets.
*If you feel good – build to a max for the day.
Metcon-
For time
400m Run
15 Clean and Jerks (115/80)
400m Run
12 Clean and Jerks (115/80)
400m Run
9 Clean and Jerks (115/80)
*Clean and Jerks should be done unbroken – there is a 200m Penalty Run each break.
go to full workout
8/21/26
Strength-
Barbell Complex
10 Minute EMOM
3 Deadlift + 2 Power Clean + 1 Jerk
Metcon –
8 Rounds
200m Run
16 Wall Balls (20/14) (10/9ft)
16 Box Jump Overs (24/20)
go to full workout
Strength-
Deadlift
Strength-
• Deadlift
5 Deadlift @80% 1RM Deadlift
3 Deadlift @85% 1RM Deadlift
AMRAP(-1) Deadlift @90% 1 RM Deadlift
5 Deadlift @80% 1RM Deadlitt
Rest as needed between sets.
AMRAP-1: Max set, leaving 1 rep in the tank.
Metcon-
For time
24 min cap.
6 Sets
500m Bike Erg
15 GHD Sit Up
10 Lateral Burpee over Bar
5 Power Clean (155/105)
go to full workout
8/19/26
go to full workout
8/18/26
Strength-
• Power Clean + Squat Clean
5 Sets
1 Power Clean + 1 Squat Clean @9.5/10 RPE
Rest 15 seconds between reps. So each set will be 1 power clean, rest 15 sec, 1 squat clean.
*Rest 2 minutes between sets.
Metcon
EMOM 28 min
12/10 Cal Row
12 Thrusters (95/65lb)
12/10 Cal Echo Bike
10 Toes To Bar/ ghd
8/17/26
“Discipline is choosing between what you want now and what you want most.”
Strength-
• Back Squat
4 Back Squat @82.5% 1 RM Back Squat (OR RPE
8-8.5/10)
-rest 2 minutes-
4 Back Squat @87.5% 1 RM Back Squat (OR RPE
8.5-9/10)
-rest 2 minutes
4 Back Squat @92.5% 1RM Back Squat (OR RPE
9-9.5/10)
Metcon-
5 Sets
10 Power Clean and Jerks (135/95)
*Rest 1 minute between sets.
-into-
5 Sets
20/16 Cal Echo Bike
*Rest 1 minute between sets.
go to full workout
8/14/26
Strength-
Pause Front Squat
5×3
4 second hold on each rep
Metcon-
3 Sets
250/225m Row
50 Double Unders
5 Power Snatch (145/100)
-rest 1 minute-
5 Power Snatch (145/100)
50 Double Unders
250/225m Row
*Rest 2 minutes between sets.
go to full workout
Strength-
• Deadlift
3 Deadlift @65% 1RM Deadlift
3 Deadlift @75% 1RM Deadlift
AMRAP(-1) Deadlift @85% 1RM Deadlift
3 Deadlift @75% 1RM Deadlift
3 Deadlift @65% 1RM Deadlift
Leave one in the tank on the middle set.
*Rest as needed between sets.
Metcon-
10 Rounds
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
