Workout of the Day
10/16/26
Strength-
Back Squat
10 Minute EMOM
3 Back Squat @73% 1RM Back Squat
3 Back Squat @73% 1RM Back Squat
2 Back Squat @78% 1RM Back Squat
2 Back Squat @78% 1RM Back Squat
1 Back Squat @83% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @88% 1RM Back Squat
1 Back Squat @88% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
Metcon-
5 Sets (1 set every 3:30)
8 Front Squats (135/95)
16 Box Step Overs (24/20) – lateral or box-facing
8 Front Squats (135/95)
go to full workout
Strength-
Power Clean
5 Minute EMOM
2 Power Clean @80% 1RM Power Clean
2 Power Clean @83% 1RM Power Clean
2 Power Clean @85% 1RM Power Clean
1 Power Clean @85+% 1 RM Power Clean
1 Power Clean @85+% 1 RM Power Clean
Metcon-
3 sets
20/16 cal Echo Bike
10 Bar Muscle Ups/ Burpee PU
20/16 cal Echo Bike
Rest 3 min
go to full workout
10/13/26
go to full workout
10/13/26
Strength –
6 Minute EMOM
1 Split Jerk @83% 1 RM Split Jerk
1 Split Jerk @83% 1 RM Split Jerk
1 Split Jerk @85% 1 RM Split Jerk
1 Split Jerk @85% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
Metcon-
5 Rounds
400m Run
50 Double Unders
5 Wall Walks
10/12/26
Strength-
Power Snatch
5 Minute EMOM
1 Power Snatch @80-83% 1 RM Power Snatch
Metcon-
For Time
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
go to full workout
10/09/26
Strength-
Snatch Balance + Overhead Squat
2 Snatch Balance + 1 Overhead Squat @62-65%
1RM Snatch Balance
2 Snatch Balance + 1 Overhead Squat @68-73%
1RM Snatch Balance
2 Snatch Balance + 1 Overhead Squat @75-78%
1RM Snatch Balance
1 Snatch Balance + 1 Overhead Squat @80% 1 RM
Snatch Balance
1 Snatch Balance + 1 Overhead Squat @80-83%
1RM Snatch Balance
*Rest 2 minutes between sets.
Or
• 11/4 Front Squat + Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@60% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@65% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@70% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat @73-75% 1RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat @73-75% 1RM Front Squat
-rest 2 minutes between sets-
Metcon-
“KELLY”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
go to full workout
Strength-
Power Clean
6 Minute EMOM
2 Power Clean @75% 1RM Power Clean
2 Power Clean
@75% 1 RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80-83% 1RM
Metcon-
3-3-3-4 min AMRAP
20 GHD Sit Ups
20 Burpee to Bar
Max Calorie Row/ski in the remaining time
-rest 1 minute between sets-
go to full workout
10/07/26
go to full workout
10/06/26
Strength-
• Superset
3 Sets
6 Incline Atl. Dumbbell Bench Press (each arm) @8-9/10 RPE
-rest 1 minute-
6 Pendlay Row @8-9/10 RPE
Metcon –
Partner Workout:
5 Rounds
800m Partner Run
7 Rope Climbs (15ft) (split as desired)
60 Push Ups (split as desired)
Individual Version
5 Rounds
800m Run
4/3 Rope Climbs (15ft)
30 Push Ups
10/05/26
Strength-
Back Squat
5 Minute EMOM
2 Back Squat @83-85% 1 RM Back Squat
Metcon-
10 Rounds
2 Cleans (205/145)
4 Box Jumps (30/24)
Rx plus 225/155
go to full workout
10/02/26
Strength-
• Snatch Pull + Snatch
1 Snatch Pull + Snatch @68% 1 RM Snatch
1 Snatch Pull + Snatch @68% 1 RM Snatch
1 Snatch Pull + Snatch @70% 1 RM Snatch
1 Snatch Pull + Snatch @73% 1RM Snatch
1 Snatch Pull + Snatch @75% 1 RM Snatch
1 Snatch Pull + Snatch @75% 1 RM Snatch
1 Snatch Pull + Snatch @78% 1 RM Snatch
1 Snatch Pull + Snatch @78% 1 RM Snatch
*Rest 2 minutes between sets.
Metcon-
For Time:
100 Double Unders
50 GHD Sit Ups
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit Ups
go to full workout
Strength-
O
Power Clean + Hang Power Clean + Floating
Power Clean + Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @62-65%
1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @65-68%
1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @68-73%
1RM Power Clean
*Rest 2 minutes between sets.
• Power Clean
5 Minute EMOM
2 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
2 Power Clean @80-83% 1RM Power Clean
2 Power Clean @80-83% 1RM Power Clean
Metcon-
3 Rounds
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
-Rest 3 minutes-
3 rounds
21 Kettlebell Swings (53/35)
21 Lateral Burpees Over Bar
