Workout of the Day
9/09/26
Strength-
• Hang Power Clean + Power Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @60-65% 1 RM
Power Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @60-65% 1 RM
Power Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @68-70% 1 RM
Power Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knee + 1 Power Clean @68-70% 1 RM
Power Clean
-rest as needed between sets-
*All sets are touch and go.
• Power Clean
5 Minute EMOM
2 Power Clean @73-75% 1RM Power Clean
Metcon-
Metcon – 18 Minutes
3 rounds of the following 6-minute sequence:
Minutes 0:00-2:00
• 22/16-calorie row
Minutes 2:00-4:00
15 kettlebell swings — 53/35 lb
15 wall balls — 20/14 Ib
Minutes 4:00-6:00
• 12 burpee box jump-overs
Rest during any time remaining in each 2-minute window. Repeat for 3 total rounds.
go to full workout
Strength-
4 Sets
10 Dumbbell Bench Press @ RPE 7-8/10
-rest 1 minute-
10 Supinated Grip Double Dumbbell Row @ RPE
7-8/10
-rest 2 minutes between sets-
Metcon-
6 Sets
AMRAP 2 Minutes
20 GHD Sit Ups
4 Wall Walks
Max Box Jumps (30/24)
*Rest 2 minutes between sets.
go to full workout
9/08/26
go to full workout
9/07/26
Strength-
• 3 Position Back Squat
1x 3 Position Back Squat @60-65% 1RM Back Squat
1x 3 Position Back Squat @60-65% 1RM Back Squat
1x 3 Position Back Squat @70-73% 1RM Back Squat
1x 3 Position Back Squat @70-73% 1RM Back Squat
-rest 2 min between sets-
*3 positions are Just Above Parallel, Parallel, In The Hole.
Back Squat
5 Minute EMOM
2 Back Squat @ 78-80% 1RM Back Squat
Metcon-
5 Sets
400m Run/ 1k Bike Erg
16 Thruster (85/60)
8 Bar Muscle Ups/ Burpee PU
*Rest 2 minutes between sets.
9/04/26
No 5:30am Class
Strength-
1 & 1/4 Front Squat
5 Sets
3 reps 1+1/4 Front Squat @55% 1RM Front Squat
-rest 2 minutes between sets-
Metcon-
Perform at 60-70% effort:
4 Rounds
600m Run
15 Alternating Dumbbell Hang Clean and Jerk (50/35)
15 Dumbbell Squats (50/35)
go to full workout
9/02/26
Metcon-
Hang Power Clean
8 Minute EMOM
3 Hang Power Clean @60% 1RM Power Clean
3 Hang Power Clean @60% 1RM Power Clean
2 Hang Power Clean @65% 1RM Power Clean
2 Hang Power Clean @65% 1RM Power Clean
2 Hang Power Clean @65% 1 RM Power Clean
1 Hang Power Clean @70% 1RM Power Clean
1 Hang Power Clean @70% 1RM Power Clean
1 Hang Power Clean @70% 1 RM Power Clean
Metcon-
Perform at 60-70% effort:
AMRAP 20 Minutes
1000m Row or Ski
40 Burpees
go to full workout
Strength-
3 Sets
10 Alternating Top Down Dumbbell Bench Press (total)
@6-7/10 RPE
-rest 1 minute-
10 Supinated Grip Double Dumbbell Row
@6-7/10 RPE
Metcon-
3 Rounds
30 Abmat Sit Ups
30 Hang Dumbbell Snatch (50/35)
30 Air Squats
go to full workout
9/01/26
go to full workout
8/30/26
Strength-
Back Squat
8 Minute EMOM
2 Back Squat @70-75% 1RM Back Squat
Metcon
1000m Row
-straight into-
5 Rounds
10 Strict Pull Ups
10 Strict Press (95/65)
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
8/26/26
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
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
