Monday
Buy in – EA Warm up
A) 10 Min EMOM
1 Back Squat 70-80% 1RM Back Squat
B) 10 Min EMOM
1 Snatch @70-80% 1RM Snatch
Metcon – 12 Min EMOM
400m Row
18 Cal Bike
70-80% intensity
Tuesday
Buy in – 3 Sets
10 Supinated Grip Ring Rows (If these are too easy, put feet up on a box)
10 Banded Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust. Put glute band right below the knees)
10 2in Deficit Weighted Push Up
A) 3 Sets
3 Position Tall Cleans @7/10 RPE
*Positions are 2in, 6in & full squat
B) 10 Min EMOM
1 Power Clean 70-80% 1RM Power Clean
Metcon – 5 sets
10 Bench Press (135/95)
7 Strict Pull Ups
-Rest 1:1 b/t sets-
5 sets (not for time)
7 Barbell Curl
7 Barbell Skull Crushers
Rest 1:00 b/t sets
Wednesday
2 Sets
1:00 Jog
10 Hanging Ring Scap Retractions
5 Ring Kip to Swing
3-5 Tempo Ring Dip (3 seconds down and no tempo coming up, use band if it helps you keep tempo)
:15 Wall Facing Handstand Hold into 1 SUPER Slow Negative Wall Facing Handstand Push Up
5 Lateral Box Step Up (high) (each side)
5 Pistols to Box (get progressively lower each set)
Metcon – 5 Sets
4 Ring Muscle Ups
8 Wall Facing Strict Handstand Push Ups
12 Shuttle Runs (50ft)
12 Pistols
-rest 1:1 b/t sets-
Buy out – Foam Roll Quads and Lats
Thursday
Buy in – 2 rounds
:30 Ski (moderate)
5 Box Jump (increase height each set)
5 Ring Rows
:30 Row (moderate)
5 Wall Balls (light)
5 Abmat Sit Ups
Metcon – 3 Rounds
25/20 Calorie Ski (OR Row)
12 Box Jumps (30/24)
8 Ring Rows
-rest 5 minutes-
20 GHD Sit Ups
60/48 Calorie Row
20 GHD Sit Ups
60 Wall ball (20/14) (10/9)
20 GHD Sit Ups
a) 10 Sets (New set every minute)
1 Push Jerk @70-80% 1RM Push Jerk
Friday
Buy in – 2 Rounds
300m Row / 5 Clean Shrugs / 5 Clean Pulls / 5 Muscle Cleans / 5 Squat Cleans / 5 Pause Front Squats / 45 Sec Hang
A) 10 Sets (New set every minute)
1 Squat Clean
*Build to 70-80% of your 1RM Squat Clean over the course of the 10 sets
Partner ThrowDown Friday
1,500-meter row
50 dumbbell thrusters
30 pull-ups
1,500-meter row
30 pull-ups
50 dumbbell thrusters
1,500- meter row
W: 20-lb dumbbells
M: 35-lb dumbbells
March 17, 2025
