Monday
Buy in – EA Warm up
A) Back Squat – 5×3 @ 75-80%
B) Front Squat – 5×3 @ 88-95%
Metcon – 15 Min AMRAP
10 DB Box Step Overs (50/35×2) 20 inch box
100ft Farmer carry
18/15 cal Bike
Tuesday
Buy in – 2 Rounds
1 min Ski / 5 Inch Worms / 30 Sec high plank / 5 Strict Chin ups
Metcon – 15 Min AMRAP
5 Strict Chin Ups
3 Wall Walks
12 GHD Sit ups
A) DB Strict Press Build to a Heavy 5 (minimum 5 sets)
then
2 x 25 Unbroken DB Push press
Core buy out!
Wednesday
Buy in – 2 Rounds
30 sec Pogo Hops / 5 Broad Jumps / 10 Pass Throughs / 5 Light Hip Power Snatch / 10 Banded OHS
Mobility – Pain Ball on Shoulders
A) Snatch + Bellow Knee Snatch + Snatch 5 sets between 70-80%
Metcon –
2 Rounds
10 Box Jumps (24/20)
9 OHS (115/80)
rest 3 minutes
2 Rounds
10 Box Jumps
12 OHS (95/65)
rest 3 minutes
2 Rounds
10 Box Jumps
15 OHS (75/55)
Thursday
Buy in – 2 Rounds
5 Lateral Box Step Ups / 10 Dynamic Squat Stretch / 10 Cossack Squat with thoracic Rotations / 5 Worlds Greatest Stretch
A) Back Squat – 5×3 @ 75-80%
B) Front Squat – 3×3 @ 90-95%
Metcon – 2 Sets
AMRAP 90 seconds
150m Row
Max reps Power Snatch (95/65)
-rest 30 seconds-
AMRAP 90 seconds
Max reps Lateral Burpee over Rower
-rest 30 seconds-
AMRAP 90 seconds
150m Row
Max reps Bar Muscle Ups
-rest 2 minutes between sets-
Friday
Buy in – 2 Rounds
Bike 1 minute / 10 Push ups / 5 per arm DB Strict Press / 10 Ring Row
A) 8 Bench Press @6/10 RPE
6 Bench Press@7/10 RPE
4 Bench Press @8.5/10 RPE
6 Bench Press@7.5/10 RPE
8 Bench Press@7/10 RPE
*10 Barbell Wide Grip Bicep Curls between each set.
Rest as needed between sets.
B) 4 Sets
Double Dumbbell Push Press + 5 Double
Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @6-7/10 RPE
*Rest as needed between sets.
Metcon – 16 minute AMRAP
Partner WOD alternate rounds
15/12 cal Bike
10 Push ups
5 Shuttle Sprints
December 8, 2025
