Workout of the Day
10/23/26
Strength-
Squat Clean for load:
70-88%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
Metcon
AMRAP 20 Minute
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
go to full workout
Strength-
Clean Pull + Power Clean for load:
#1: 2 reps
#2:2 reps
#3:2 reps
#4:2 reps
#5: 2 reps
#6: 2 reps
#7:2 reps
#8:2 reps
Metcon-
15 Minute EMOM
Min 1: 12 Burpees
Min 2: 2 Rope Climbs
Min 3: 12/10 Calorie Bike Erg
go to full workout
10/21/26
go to full workout
10/20/26
Strength-
3 Sets
10 Deadlift (315/205) (or 65% 1RM Deadlift)
-rest 30 seconds-
15 Deadlift (225/155) (or 45% 1RM Deadlift)
-2 minute easy bike recovery between sets-
*Note: Perform loading with whichever is lighter. We want fast, smooth reps throughout.
Metcon-
3 Rounds~ for time
800m Run
21 Dumbbell Snatch (50/35)
21 Toes to Bar
10/19/26
Strength-
Back Squat for load:
1 rep
1 rep
1 rep
1 rep
1 rep
1 rep
6 Minute EMOM
1 Back Squat
*Start around 80-85% and build to a heavy single for the day. If you’re struggling, stay around the 80-85% range.
Metcon-
For Time
50-40-30-20-10
Wall Ball (20/14)
100-80-60-40-20
Double Unders
go to full workout
10/16/26
Strength-
Back Squat
10 Minute EMOM
3 Back Squat @73% 1RM Back Squat
3 Back Squat @73% 1RM Back Squat
2 Back Squat @78% 1RM Back Squat
2 Back Squat @78% 1RM Back Squat
1 Back Squat @83% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @88% 1RM Back Squat
1 Back Squat @88% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
Metcon-
5 Sets (1 set every 3:30)
8 Front Squats (135/95)
16 Box Step Overs (24/20) – lateral or box-facing
8 Front Squats (135/95)
go to full workout
Strength-
Power Clean
5 Minute EMOM
2 Power Clean @80% 1RM Power Clean
2 Power Clean @83% 1RM Power Clean
2 Power Clean @85% 1RM Power Clean
1 Power Clean @85+% 1 RM Power Clean
1 Power Clean @85+% 1 RM Power Clean
Metcon-
3 sets
20/16 cal Echo Bike
10 Bar Muscle Ups/ Burpee PU
20/16 cal Echo Bike
Rest 3 min
go to full workout
10/13/26
go to full workout
10/13/26
Strength –
6 Minute EMOM
1 Split Jerk @83% 1 RM Split Jerk
1 Split Jerk @83% 1 RM Split Jerk
1 Split Jerk @85% 1 RM Split Jerk
1 Split Jerk @85% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
1 Split Jerk @85-88% 1 RM Split Jerk
Metcon-
5 Rounds
400m Run
50 Double Unders
5 Wall Walks
10/12/26
Strength-
Power Snatch
5 Minute EMOM
1 Power Snatch @80-83% 1 RM Power Snatch
Metcon-
For Time
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
go to full workout
10/09/26
Strength-
Snatch Balance + Overhead Squat
2 Snatch Balance + 1 Overhead Squat @62-65%
1RM Snatch Balance
2 Snatch Balance + 1 Overhead Squat @68-73%
1RM Snatch Balance
2 Snatch Balance + 1 Overhead Squat @75-78%
1RM Snatch Balance
1 Snatch Balance + 1 Overhead Squat @80% 1 RM
Snatch Balance
1 Snatch Balance + 1 Overhead Squat @80-83%
1RM Snatch Balance
*Rest 2 minutes between sets.
Or
• 11/4 Front Squat + Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@60% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@65% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat
@70% 1 RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat @73-75% 1RM Front Squat
1 1/4 Front Squat + 1 1/4 Front Squat + 1 Front Squat @73-75% 1RM Front Squat
-rest 2 minutes between sets-
Metcon-
“KELLY”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
go to full workout
Strength-
Power Clean
6 Minute EMOM
2 Power Clean @75% 1RM Power Clean
2 Power Clean
@75% 1 RM Power Clean
2 Power Clean @78% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80-83% 1RM
Metcon-
3-3-3-4 min AMRAP
20 GHD Sit Ups
20 Burpee to Bar
Max Calorie Row/ski in the remaining time
-rest 1 minute between sets-
