Workout of the Day
11/11/26
WHITTEN Hero WOD
U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.
5 rounds for time of:
22 kettlebell swings
22 box jumps
400-meter run
22 burpees
22 wall-ball shots
go to full workout
Strength-
5 sets- Building Touch n Go
• Clean Pull + Hang Power Clean + Power Clean
Metcon-
For Time
800m Run
50 GHD Sit Ups/ 75 abmat SU
800m Run
50 Toes to Bar
go to full workout
11/10/26
go to full workout
11/09/26
Strength-
Front Squat
10 Sets
3 Front Squat @78-83% 1 RM Front Squat
-rest as needed between sets-
Metcon-
9-7-5
Power Snatch (135/95)
Burpee Bar Muscle Up/ burpee pullup
11/06/26
Strength-
Power Snatch
15 Minute EMOM
Min 1-5: 5 Power Snatch @5/10 RPE
Min 6-10: 5 Power Snatch @6/10 RPE
Min 11-15: 5 Power Snatch @7/10 RPE
Metcon-
For Time:
20 Dumbbell Snatch (70/50)
30 Toes to Bar
20 Dumbbell Snatch (70/50)
30 Burpee to Bar
20 Dumbbell Snatch (70/50)
30 Burpee to Bar
20 Dumbbell Snatch (70/50)
30 Toes to Bar
20 Dumbbell Snatch (70/50)
go to full workout
11/04/26
Strength-
O Hang Squat Clean
3 Hang Squat Clean @70% 1 RM Clean
3 Hang Squat Clean @70% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
3 Hang Squat Clean @70-75% 1 RM Clean
-rest as needed between sets-
Metcon-
20 Minute AMRAP
15/12 Calorie Air Bike
15 Box Step Up (20)
15 Wall Ball (20/14)
go to full workout
Strength-
• Shoulder Press
Take 10 minutes to establish a heavy triple Strict Press for the day.
• Push Press
For Time:
75 Push Press (75/55)
Metcon-
4 Rounds
200ft Dumbbell Farmers Carry (2×70/50)
20/16 Calorie Row/ski
20 Goblet Squats (70/50)
go to full workout
11/03/26
go to full workout
11/02/26
Strength-
Back Squat
5 Sets
3 Back Squat @65-75% 1RM Back Squat
-rest 2-3 minutes between sets-
Metcon-
40-30-20-30-40
Calorie Row
7 Power Clean (185/125) after every row.
Women Calories: 32-24-16-24-32
10/29/26
Strength-
Snatch x1
10 min EMOM
Start @ 75 %
Metcon-
6 Sets (1 set every 2:30)
15/12 Calorie Row/Ski
Odd Sets: 15 Thrusters (95/65)
Even Sets: 15 Overhead Squats (95/65)
go to full workout
10/28/26
Strength-
7 Minute EMOM
1 Power Clean
*Start at 83% and build to a heavy single.
Metcon-
1200m Run
63 Kettlebell Swing (53/35)
36 Pull Up
800m Run
42 Kettlebell Swing (53/35)
24 Pull Up
400m Run
21 Kettlebell Swing (53/35)
12 Pull
go to full workout
Strength –
10 Minute EMOM
1 Split Jerk @70%-90%
Metcon-
3 Sets
30 GHD Sit Ups/ 40 Sit-ups
100ft Medball Walking Lunge (20/14)
30 Medball Box Step Ups (20/14) (24/20)
-rest 90 seconds between sets-
