Monday
Buy in – EA Warm up
A) Back Squat 5×3 @ 76-81%
B) Front Squat 5×3 @ 81-86%
Metcon – 12 Min AMRAP
300 m Row
15 GHD Sit ups or 30 Abmat sit ups
15 Db Snatch (50/35)
Tuesday
Buy in – 3 Rounds
90 sec Row / 10 Ring Rows / 10 Seated DB Press / 20 Banded Pull Aparts
Metcon – AMRAP 5 Minutes
8/6 Calorie Row
8-12-16-20…Pull Ups
-rest 3 minutes-AMRAP 5 Minutes
8/6 Calorie Row
6-9-12-15-18…Strict Handstand Push Ups
-rest 3 minutes-
AMRAP 5 Minutes
8/6 Calorie Row
4-6-8-10-12…Chest to Bar Pull Ups
A)10 Dumbbell Bench Press + 10 Dumbbell Piston
Bench Press @6/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston
Bench Press @7/10 RPE
6 Dumbbell Bench Press + 6 Dumbbell Piston
Bench Press @8/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston
Bench Press@7.5/10 RPE
10 Dumbbell Bench Press + 10 Dumbbell Piston
Bench Press@6.5/10 RPE
Rest as needed between sets.
Wednesday
Buy in – 2 Rounds
1 min Bike / 10 Box Jump Step Downs / 10 Cossack Squat with rotation / 10 Russian Baby Makers / 10 Med Ball Tosses
Metcon – for time
14 Wall Balls (20/14)
7 Box Jump Overs (24/20)
-Rest 1:00-
28 Wall Balls (20/14)
14 Box Jump Overs (24/20)
-Rest 1:00-
42 Wall Balls (20/14)
21 Box Jump Overs (24/20)
A) 3 Sets
5 Rear Foot Elevated Single Leg Deadlift (each leg)
:45 Banded Monster Walk (5 steps right, 5 steps left, repeat for 45 sec)
Rest as needed between sets.
B) Deadlift Build to a heavy 8
Thursday
Buy in – 2 Rounds
10 Roll and Reach / 10 Deadbug / 10 Dynamic Squat Stretch / 5 Worlds Greatest Stretch (each side)
A) Back Squat – 5×3 @ 76-81%
B) Front Squat – 5×3 @ 81-86%
Metcon – 2 Sets
AMRAP 3 Minutes
4 Power Snatches (95/65)
5 Bar Facing Burpees
-rest 2 minutes-
AMRAP 3 Minutes
4 Bar Muscle Ups
5 Bar Facing Burpees
-rest 2 minutes between sets-
November 17, 2025
