Workout of the Day
5/15/26
Strength-
Bench Press
*Do a set every 2 minutes.
5 Sets
3 Bench Press @6-7/10 RPE
Metcon-
5 Rounds
15/12 Calorie Bike Erg
15 GHD Sit Ups/ 20 Sit-ups
10 Front Squat
go to full workout
Strength-
High Hang Pause Power Snatch + High Hang Pause Snatch
*Do a set every 2 minutes.
Metcon-
3 Sets (1 set every 7 minutes)
5 Rounds
40 Double Unders
4 Power Clean and Jerk*
*Weights:
Set 1: 115/80
Set 2: 135/95
Set 3: 155/105
go to full workout
5/13/26
go to full workout
5/12/26
Strength-
Hang power clean + power clean+ hang power clean
5 x 1 every 2 minutes x 5
55%-75%
Metcon-
30 Toes to Bar
30 Overhead Squats (75/55)
30 Lateral Burpee over Bar
-rest 3 minutes-
30 Lateral Burpee over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
5/11/26
Strength-
Front Squat
5×3
@60-70% 1RM Front Squat
Metcon
AMRAP 25 Minutes
1 Mile (1600m) Run
-in remainder of time-Max Rounds of Cindy*
If you have a vest (20/14), use it.
Each round of Cindy is:
5 Pull Ups
10 Push Ups
15 Air Squats
go to full workout
5/08/26
Strength-
Bench Press
*Do a set every 2:30
4 Sets
10 Bench Press @8/10 RPE
*Between sets, perform 8 Single Arm Dumbbell Upright Row (each side)
Metcon
60 Toes to Bar
40/32 Calorie Row/ski
20 Snatch (135/95)
go to full workout
Strength-
• Power Snatch Waves
へ
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1 RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @68% 1 RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1 RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1 RM Power Snatch
*Rest as needed between sets.
Metcon-
21-15-9
Hang Power Clean (95/65)
12-9-6
Strict Handstand Push Up
-rest 3 min
6-9-12
Wall Facing Strict Handstand Push Up
9-15-21
Hang Power Clean (95/65)
go to full workout
5/06/26
go to full workout
5/05/26
Strength-
5x
3 Squat Clean + 1 Split Jerk
Start @65% building to 75%
Metcon
AMRAP 2 Minutes
15/12 Calorie Echo/ air Runner
Max Power Clean 135/95
Rest 1 minute between sets.
*Go until 75 Power Cleans are completed
5/04/26
Strength-
5 Back Squat @65% 1RM Back Squat
3 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80-85% 1 RM Back Squat
1 Back Squat @85-90%+ 1 RM Back Squat
Metcon-
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
*If you have a (20/14) vest, use it.
go to full workout
5/01/26
Strength _
15 min to establish a one rep max Deadlift
Metcon-
3-3-3-3-4 minute Intervals
15/12 Calorie Row
12 Lateral Burpee Over the line
Max Rope Climbs/ BU pull-ups
*Rest 1 minute between sets.
go to full workout
Strength-
15 minutes to establish a 1 Rm
Clean
Metcon-
60 Wall Balls (20/14)
20 Power Clean (155/105)
60 Wall Balls (20/14)
-rest 4 minutes-
40 Box Jump Overs (24/20)
15 Bar Muscle Up/ Burpees PU
40 Box Jump Overs (24/20)
