Workout of the Day
6/16/26
Strength-
6 Sets (new set every 2 minutes)
1 Squat Clean + 3 Front Squats @65% of
1RM Clean
*Technique and speed focused.
Metcon-
For Time:
50 GHD Sit Up (OR V-Ups)
-Into-
7 Rounds
7 Strict Handstand Push Ups/ 15 HRPU
49 Double Unders
-into-
50 GHD Sit Up (OR V-Ups)
go to full workout
Strength-
4 Sets
8-10 Tempo Feet Supported Wide Grip Pull Up
8-10 Tempo Single Ring Inverted Row (each side)
Rest 3 second between movements.
*Tempo for both movements is 2020 (2 seconds down, no pause, 2 seconds up, no pause)
Metcon –
18 Minute EMOM
Min 1: 9 Burpee Pull Ups
Min 2: 12 Dumbbell Box Step Ups (50/35) (24/20)
Min 3: 15/12 Calorie Bike Erg
go to full workout
6/15/26
go to full workout
6/12/26
Strength-
Every 2 min x 5
1 power clean + 1 squat clean + 3 front squats x 5
Start @ 65 %
Metcon
400m Run
25 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
20 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
15 Bench Press (115/75)
10 Strict Handstand Push Up
400m Run
10 Bench Press (115/75)
10 Strict Handstand Push Up
6/10/26
“Mike 65” Memorial Partner WOD
For Time
650m Run
65 Air Squats
65 Calorie Row/Ski
65 Burpees
650m Run
65 Air Squats
65 Calorie Row/Ski
65 Burpees
650m Run
Partners split all work as desired.
Runs together.
go to full workout
6/09/26
Strength-
12 minutes to establish a heavy clean single on the day
Start @75-build to 95%
Metcon-
AMRAP 16 Minutes
16/13 Calorie Echo Bike
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
go to full workout
Strength-
Take 10 minutes to establish a heavy single
Back Squat.
Metcon
4 Sets
18/15 Calorie Row
15 Wall Ball (20/14)
12 Dumbbell Snatch (50/35)
-rest 2 minutes b/t sets-
go to full workout
6/08/26
go to full workout
6/05/26
Strength-
8 Bench press @ 6.5
6 Bench Press @6.5/10 RPE
4 Bench Press @7.5/10 RPE
2 Bench Press @8/10 RPE
1 Bench Press @9/10 RPE
Metcon –
400m Run
20 Bar Muscle Up
400m Run
20 Power Snatches (135/95)
400m Run
20 Power Clean and Jerks (135/95)
6/03/26
Metcon-
Split Jerk
*Do a set every 2 minutes.
3 Split Jerk @70% 1 RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1 RM Split Jerk
1 Split Jerk @85% 1 RM Split Jerk
1 Split Jerk @90-92% 1 RM Split Jerk
Metcon-
3 Rounds
400m Run
15 Hang Clean and Jerk (95/65)
15 Toes to Bar
go to full workout
6/02/26
Strength-
20 Sets (new set every 30 seconds)
1 Clean @82-85% 1 RM Clean
Power or Squat
Metcon-
2 Sets
3 Rounds
12 Power Snatch (75/55)
9 Lateral Burpee Over Bar
-rest 3 minutes between sets-
go to full workout
Strength-
6 Back Squat @6.5/10 RPE
4 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
1 Back Squat @9/10 RPE
1 Back Squat @9/10 RPE
Metcon-
100 Wall Balls (30/20) (10/9ft)
*Start with 7 Toes to Bar and perform 7 every time you break.
-OR-
150 Wall Balls (20/14) (10/9ft)
*Start with 7 Toes to Bar and perform 7 every time you break.
