Monday
Buy in – EA Warm up
A) EMOM For 10 minutes:
3 Sumo Deadlift
*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day (we will be retesting this at the end of the cycle, so take note of your weight!)
Metcon – 3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
3 Strict Handstand Push Ups
6 Power Cleans (135/95) in singles
9 Calorie Bike
-rest 3 minutes b/t sets-
Tuesday
Buy in – 2 Rounds
1:00 cardio (easy) (your choice)
50 Single Under
10 Ring Kip to Swing
5 Banded Strict Ring Dip
5 No Jump Burpee
2 Box Get Over
A) 3 Sets
8 Tempo Dumbbell Bench Press (7/10 RPE)
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
-Then-
1 set of Max Dumbbell Bench Press (7/10)
*Crank out as many as you can! Go to failure!
B) 3 Sets
12 Dumbbell Lateral Raise @8/10 RPE
12 Dumbbell Curls @8/10 RPE
:30-1:00 Plank on Rings
*No rest between sets. Just move fluidly from one exercise to another
Metcon – For Time
100 Double Unders
10 Ring Muscle Ups
15 Burpee Box Get Over (48/40)
10 Ring Muscle Ups
100 Double Unders
Wednesday
Buy in – 3 Sets:
5 Lateral Box Step Ups (each side)
10 Banded Glute Bridges
10 Samson Lunges
A) 3 Sets
8 Tempo Dumbbell Bulgarian Split Squat (7-8/10)
—Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top)
6-8 Tempo Strict Chin Up
—Tempo is 3111 (3 seconds down, 1 second pause at bottom, 1 second up, 1 second pause at top)
B) 3 Sets
15 Banded Face Pulls @7-8/10 RPE
10 Barbell Supinated Grip Strict Press @7-8/10 RPE
**Rest as needed between sets
Metcon – 2 Rounds
400m Run
32/24 Calorie Ski
32/24 Calorie Row
32/24 Calorie Bike
Thursday
Buy in – 3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
:30 Straight Arm Plank
-Then-
Warm up to workout weight
Metcon –
2 Rounds
12 Bench Press (135/95)
12 GHD Sit Ups
-rest 1:1-
24 Bench Press (135/95)
24 GHD Sit Ups
-rest 1:1-
24 GHD Sit Ups
24 Bench Press (135/95)
-rest 1:1-
2 Rounds
12 GHD Sit Ups
12 Bench Press (135/95)
bench at 50-60% and double abmat sit-ups
A) 4 Sets
2 Clean + 1 Jerk @70-75% 1 RM Clean and Jerk
*Rest as needed between sets
B) 3 Sets
12 Goblet Hold Heel Elevated Squat @8-8+/10 RPE
*Rest as needed between sets
Friday
Buy in – 2 Sets – 50 Jumping Jacks / 5 Seated T-Spine Rotations / 10 V- Ups / 5 Slow Tempo from hang to hip Power Snatch
Mobility – pain ball on elbow and for arm
A) 4 Sets – 3 Power Snatch at 70-75%
B) 5 Sets – 3 Snatch Deadlifts at 90-100% of 1RM
Partner Throw Down – 20 Min AMRAP
4 Thrusters 95/65
8 T2B
12 Box Jumps
Rounds go as follows Syncro, P1, Syncro, P2……..
June 23, 2025
