Monday
Buy in – EA Warm up
A) 3 Sets –
8 Single Arm Kettlebell Bottoms up Press (each arm)
10 Barbell Back Rack Jump Squats
:45 Weighted Plank Shoulder Taps
rest as needed between sets
B) Front Squat – 5 @ 50%, 3 @ 60%, 2 @ 70%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ heavy for the day
Metcon – 10 Min AMRAP
15/12 Cal Bike
8 Bar Muscle Ups
8 OHS (115/85)
Tuesday
Buy in – 2 Rounds
90 sec Row / 5 No Jump Burpees / 10 Hops over the rower / 15 Banded Good Mornings
Metcon – 10 sets 1 every 2 min
Average Row Calories (plus one cal) + Average Burpees over the rower (plus one rep)
*if you didnt do last weeks EMOM Row for 30 seconds then do burpees for 30 seconds @90% and repeat for the next 9 rounds
A) 3 Sets – 8 Double DB L seated Strict Press 7/10 RPE
10 DB Reverse Flies
rest as needed between rounds
B) Deadlift – 10-10-8-8 @ 6.5-7.5/10 RPE
rest as needed between rounds
Wednesday
Buy in – 2 Rounds
8 Shuttle Runs / 15 Gymnastics Crunches / 5 DB Cuban Press each arm / 10 Alt Samson Lunges
A) Hang Power Snatch – 7 sets one every 90 seconds
3 reps starting at 50-55% and build each set
Metcon – 2 sets
3 min AMRAP
3 Shuttles Sprints
9 GHD Sit Ups
15 Hang DB Snatch (50/35)
rest 1 min
3 Min AMRAP
15 Hang DB Snatch
9 GHD Sit Ups
3 Shuttle Sprints
rest 2 min
Buy out – 3 sets 200ft Farmer Carry
Thursday
Buy in – EA Warm up
A) Clean + Jerk – Build to a Heavy For the day
B) 4 Sets – 5 DB Bulgarian Split Squat
5 Single Leg Box Jumps ( use plates for lower box )
5 Pistols to a box
all each leg and rest as needed between sets
Metcon – 7 Min AMRAP
16 KBS (53/35)
16 Push Press (95/65)
Friday
Buy in – 2 Rounds
10 Cal Row (damper 10) / :15 HS Hold into super slow negative x 2 / 10 Push Ups / 10 Light Deadlifts (work on positioning)
Partner Throwdown Friday – All Syncro
21-15-9
Deadlift (135/95)
Hand Release Push Ups (Rx plus HSPU)
into
21-15-9 Deadlift (185/135)
50 Foot Bear Crawl after each set (Rx+ 25ft HS Walk)
A) 4-5 Supersets
10 Incline DB Bench
10 Single Arm DB Row
rest as needed between sets
January 10, 2026
