Workout of the Day
10/07/26
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-
go to full workout
Strength-
• Superset
3 Sets
6 Incline Atl. Dumbbell Bench Press (each arm) @8-9/10 RPE
-rest 1 minute-
6 Pendlay Row @8-9/10 RPE
Metcon –
Partner Workout:
5 Rounds
800m Partner Run
7 Rope Climbs (15ft) (split as desired)
60 Push Ups (split as desired)
Individual Version
5 Rounds
800m Run
4/3 Rope Climbs (15ft)
30 Push Ups
go to full workout
10/06/26
go to full workout
10/05/26
Strength-
Back Squat
5 Minute EMOM
2 Back Squat @83-85% 1 RM Back Squat
Metcon-
10 Rounds
2 Cleans (205/145)
4 Box Jumps (30/24)
Rx plus 225/155
10/02/26
Strength-
• Snatch Pull + Snatch
1 Snatch Pull + Snatch @68% 1 RM Snatch
1 Snatch Pull + Snatch @68% 1 RM Snatch
1 Snatch Pull + Snatch @70% 1 RM Snatch
1 Snatch Pull + Snatch @73% 1RM Snatch
1 Snatch Pull + Snatch @75% 1 RM Snatch
1 Snatch Pull + Snatch @75% 1 RM Snatch
1 Snatch Pull + Snatch @78% 1 RM Snatch
1 Snatch Pull + Snatch @78% 1 RM Snatch
*Rest 2 minutes between sets.
Metcon-
For Time:
100 Double Unders
50 GHD Sit Ups
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit Ups
go to full workout
9/30/26
Strength-
O
Power Clean + Hang Power Clean + Floating
Power Clean + Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @62-65%
1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @65-68%
1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1
Floating Power Clean + 1 Power Clean @68-73%
1RM Power Clean
*Rest 2 minutes between sets.
• Power Clean
5 Minute EMOM
2 Power Clean @75% 1RM Power Clean
2 Power Clean @78% 1RM Power Clean
2 Power Clean @80% 1RM Power Clean
2 Power Clean @80-83% 1RM Power Clean
2 Power Clean @80-83% 1RM Power Clean
Metcon-
3 Rounds
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
-Rest 3 minutes-
3 rounds
21 Kettlebell Swings (53/35)
21 Lateral Burpees Over Bar
go to full workout
Metcons –
Push Press 4×5
For Time:
2000m Row/ski for time.
Record your time.
@15:00 minutes
10 Minute AMRAP
1-2-3-4-5…
Wall Walk
Bar Muscle Up/burpee PU
go to full workout
9/29/26
go to full workout
9/28/26
Strength-
2 Tempo Front Squat + 2 Front Squat
2 Tempo Front Squat + 2 Front Squat
2 Tempo Front Squat + 2 Front Squat
Rest as needed between sets.
*Tempo is 32X1 (3 seconds down, 2 second pause, explode up, 1 second pause)
• Front Squat
5 Minute EMOM
1 Front Squat @73% 1RM Front Squat
1 Front Squat @78% 1 RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @83% 1 RM Front Squat
1 Front Squat @83% 1RM Front Squat
Metcon-
500/450m Ski/
21 Power Snatch (95/65)
500/450m Ski
15 Power Snatch (95/65)
500/450m Ski
9 Power Snatch (95/65)
500/450m Ski
Row if ski not available
9/25/26
Strength-
Snatch 5 x 2 @75%
Metcon-
3 Sets
400m Run
75ft Farmer Hold Walking Lunge(2×50/35)
3 Rope Climbs / 9 burpees PU
200m Run
25ft Farmer Hold Walking Lunge (2×50/35)
1 Rope Climb / 3 burpee PU
-rest 2 minutes between sets-
go to full workout
9/23/26
Strength-
4x
1 Clean Pull + 1 Hang Power Clean to Parallel + 1
Floating Power Clean @63-65% 1RM Power Clean
-rest 2 minutes between sets-
Power Clean
5 Minute EMOM
2 Touch and Go Power Clean @ 75-78% 1RM Power Clean
Metcon-
7 Rounds
7 Deadlifts (275/185)
7 Strict Handstand Push Ups
go to full workout
Strength-
4×6 strict press @70%
Metcon –
28 min cap
8 rounds
500m Bike Erg
15 GHD Sit Ups
10 Lateral Burpee Over Bar
5 Power Clean (185/125)
