Workout of the Day
3/24/26
Strength
Power Clean + Push Jerk
2 Sets
2x Power Clean & Push Jerk @70% 1RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @75% 1 RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @80% 1 RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @85% 1RM Power
Clean and Jerk
Metcon
For time
5 Rounds
10 Toes to Bar ( sub GHDs)
25ft Unbroken Handstand Walk or 3 wall walks
go to full workout
Strength
• Front Squat
8 Sets (new set every 1:30)
1 Front Squat
Start around 65% and work up to 90% over the course of the 8 sets.
If competing in Quarterfinals, only work up to 75-80%.
Metcon
4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower/bar
3 Power Snatch (135/95)
*Rest 2 minutes between sets.
go to full workout
3/23/26
go to full workout
3/23/26
Strength
• Front Squat
8 Sets (new set every 1:30)
1 Front Squat
Start around 65% and work up to 90% over the course of the 8 sets.
If competing in Quarterfinals, only work up to 75-80%.
Metcon
4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower/bar
3 Power Snatch (135/95)
*Rest 2 minutes between sets.
3/20/26
Strength-
Bench Press
4 Sets
4 Bench Press @8.5-9 RPE
Between sets perform 30 second AMRAP of Kipping or Strict Pull Ups.
*Rest as needed between sets.
Metcon
7 Sets
12/10 Calorie Ski/row
25ft Handstand Walk/ 3 wall walks
12/10 Calorie Ski
-rest 1 minute between sets-
go to full workout
3/18/26
Strength-
5 Sets
3 Snatch Pulls + 3 Snatch High Pulls + 3 Power
Snatch @5/10 RPE
This is meant to be a technique exercise. Keep it light!
*Rest as needed between sets.
Metcon
6 Sets
AMRAP 3 Minutes
10 Double DB hang clean n jerk 50/35
100ft Double Db Lunge
Max Calorie Echo Bike
-rest 90 seconds between sets-
go to full workout
Strength-
• Power Clean + Push Jerk
3 Minute EMOM
2 Power Clean and Push Jerk @70% 1 RM Clean and Jerk
-directly Into-
3 Minute EMOM
2 Power Clean and Push Jerk @75% 1 RM Clean and Jerk
-directly Into-
3 Minute EMOM
1 Power Clean and Push Jerk @80% 1 RM Clean and Jerk
-directly Into-
3 Minute EMOM
1 Power Clean and Push Jerk @85% 1 RM Clean and Jerk
Metcon
6 Sets
18 Wall Ball (20/14)
12 Toes to Bar
6 Dumbbell Snatch (70/50)
Rest 2 min in between sets
go to full workout
3/17/26
go to full workout
3/16/26
Strength-
Pause Front Squat + Front Squat
7 Sets (New set every 1:30)
1 Pause Front Squat + 1 Front Squat
*Start around 65% and work up to 80-85% of 1 RM
Front Squat over the course of the 7 sets.
*3 sec pause at the bottom
Metcon-
3 Sets
12-9-6
Squat Clean (115/80)
9-6-3
Strict Handstand Push Ups/ double HR Pushups
-rest 3 minutes between sets-
3/11/26
Strength-
3 Minute EMOM
2 Clean and Jerk @65% 1 RM Clean and Jerk
-Directly Into-
3 Minute EMOM
2 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean and Jerk @75% 1 RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean and Jerk @75+% 1 RM Clean and Jerk
Metcon
2 Sets
AMRAP 2 Minutes
8 Lateral Burpee Over Rower/line
16/13 Calorie Row/ Ski
Max Lateral Burpee Over Rower
-rest 2 minutes-
AMRAP 2 Minutes
8 Lateral Burpee Over Bar
16 Deadlifts (185/125)
Max Lateral Burpee Over Bar
-rest 2 minutes-
AMRAP 2 Minutes
8 Lateral Burpee Over Bar
16 Power Cleans (95/65)
Max Lateral Burpee Over Bar
-rest 2 minutes between sets-
go to full workout
3/10/26
Strength-
3 Minute EMOM
3 Power Snatch @65% 1RM Power Snatch
-Directly Into-
3 Minute EMOM
2 Power Snatch @70% 1RM Power Snatch
-Directly Into-
3 Minute EMOM
1 Power Snatch @75% 1RM Power Snatch
-Directly Into-
3 Minute EMOM
1 Power Snatch @75+% 1RM Power Snatch
Metcon-
8 Rounds
12 GHD Sit Ups
4 Deadlifts (225/155)
go to full workout
• Back Squat
8 Minute EMOM
2 Back Squat
*Start around 65% and work up to 85-88% over the course of the 8 sets.
metcon
2 Sets (1 set every 12 minutes)
25/24 Calorie Echo Bike
25 Box Jump Overs (24/20)
25 Push Ups
25 Dumbbell Snatch (50/35)
25/20 Calorie Ski OR Row
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