Monday
Buy in – 3 Sets
12 Good Mornings (light BB)
:30 Hamstring Walk in and out
10 DB Row
A) Back Squat EMOM x 10 min
1-5 min 2 reps at 70-80%
into 6-10 min 1 rep at 85+%
Metcon – 12 Min AMRAP
2-4-6-8….
Strict Pull Up and OHS 115/85
Tuesday
Buy in – EA Warm Up
Metcon – for time as few sets as possible to finish
AMRAP 2 minutes
75 Lateral Burpees Over Row (rx+ 100)
75/60 cal Row (rx+ 100/80)
rest 1 min between sets
A) Behind Neck Split Jerk + Push Jerk
10-12 minute EMOM (depending on time) start at about 65%
Wednesday
Buy in – 2 sets
1 min Row or Ski / 10 Hanging Scap Retractions / 50 Plate Hops / 4 DB Snatch
into 2 sets
30 sec Row or Ski / 5 Kip Swings / 50 Single Unders / 4 DB Clean and Jerks
Metcon – for time
5 Sets
7 Toes to Bar
35 Double Unders
11 DB Snatch
rest 1 : 1 between each set
into 5 sets
Buy out 1 min forearm smash on pain ball (each arm) 1 min Down dog to up dog
7 Toes to Bar
35 Double Unders
11 DB Power Clean and Jerk (50/35)
rest 1 : 1 between each set
Friday
Buy in – EA warm up
Partner Throwdown Friday
440 cal Erg of your choice – Bike, Row or Ski
Must switch every 2 minutes
before you start complete 4 deadlifts at 70%
January 19, 2026
