Workout of the Day
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
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
6/02/26
go to full workout
6/01/26
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.
5/29/26
Strength-
*Do a set every 2 minutes.
5 Sets
4 Front Squat @80-85% 1 RM Front Squat
Metcon –
Teams of 2
150 Wall Ball (20/14)
150 Toes to Bar
150 Dumbbell Snatch (50/35)
150 Box Jump Overs (24/20)
*Individual version:
75 Wall Ball (20/14)
75 Toes to Bar
75 Dumbbell Snatch (50/35)
75 Box Jump Overs (24/20)
go to full workout
5/27/26
Strength-
Power Clean + Jerk
7 min EMOM
Metcon-
AMRAP 10 Minutes
5 Lateral Burpee Over Bar
5 Shoulder to Overhead (115/75)
25ft Front Rack Lunge (115/75)
go to full workout
Strength-
10 sets
Progressive overload
70-90%
Clean Pull + Squat clean
Metcon-
20 Minute EMOM (Every Minute on the Minute)
Odd: 15/12 Calorie Row
Even: 12 GHD Sit Ups/ 18 sit ups
go to full workout
5/26/26
go to full workout
5/22/26
Strength
DB Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
5 Dumbbell Bench Press
4 Dumbbell Bench Press
3 Dumbbell Bench Press
Metcon-
6 Rounds
6 Strict Handstand Push Ups
12 Toes to Bar
15 Deadlifts (185/125)
5/20/26
Strength-
• Power Snatch + Snatch
Min 1-2: 1 Power Snatch @75% 1 RM Power Snatch
Min 3-4: 1 Snatch @80% 1 RM Power Snatch
Min 5-6: 1 Power Snatch @80% 1 RM Power Snatch
Min 7-8: 1 Snatch @85% 1 RM Power Snatch
Min 9-10: 1 Power Snatch @85% 1 RM
Power Snatch
Min 11-12: 1 Snatch @85-90% 1 RM Power Snatch
Metcon-
Wouldn’t you like to know!!!!
Ha ha ha
go to full workout
5/19/26
Strength –
Min 1-2: 1 Power Clean and Push Jerk @75%
Min 3-4: 1 full Clean and split Jerk @80%
Min 5-6: 1 Power Clean and Push Jerk @80%
Min 7-8: 1 full Clean and split Jerk @85%
Min 9-10: 1 Power Clean and Push Jerk @85%
Min 11-12: 1 full Clean and split Jerk @85-90%
Metcon-
40-30-20-10
Box Jump Overs (24/20)
6/5/4/3
Wall walks
go to full workout
Strength-
Back Squat
*Do a set every 1 minute and 30 seconds.
8 Back Squat @6.5/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
2 Back Squat @9/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @6.5/10 RPE
Metcon-
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 2 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
