Workout of the Day
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)
go to full workout
8/12/26
go to full workout
8/10/26
Strength-
• Back Squat
10 Sets
5 Back Squat @75% 1RM Back Squat (OR RPE
7.5/10)
*Rest 2-3 minutes between sets.
Metcon-
6 Sets
AMRAP 2 Minutes
4-8-12-16-20….
Dumbbell Front Squat (2×50/35)
2-4-6-8-10….
Burpee Box jump Over (24/20)
Rest 1 minute between sets.
*Pick up where you left off each AMRAP…. so if you finished the set of 16-8 on set 1, start set 2 on the set of 20-10 and continue the pattern.
8/07/26
Strength-
• Clean & Jerk
4 Sets
1.1 Clean & Jerk @85+% 1 RM Clean and Jerk
-rest 20 seconds between cluster reps and 2-3 minutes between sets-
*Note: One cluster set is 1 C&J, rest 20 sec, 1 C&J.
Rest 2-3 min and repeat for remaining sets.
Metcon-
3 Rounds
30 Wall Balls (20/14)
20/16 Calorie Row/Ski
8 Wall Walks
-directly into-
3 Rounds
15 Wall Balls (20/14)
15/12 Calorie Row/Ski
4 Wall Walks
go to full workout
8/05/26
Strength-
Deadlift
Deadlift for load:
#1:5 reps
#2:5 reps
#3: 5 reps
#4:5 reps
#5:5 reps
Metcon-
2 Rounds
800m Run
50 Toes to Bar
25 Thrusters (115/75)
go to full workout
Strength-
Bench press
5 x 6 reps
Metcon-
AMRAP 25 Minutes
25/20 Calorie echo bike
25 Dumbbell Box Step Overs (50/35) (24/20)
3 wall walks
50ft Dumbbell Walking Lunge (50/35) 1 db
*Hold dumbbell however you prefer.
