Monday
Buy in – 2 Sets
10 Banded Glute Bridge / 10 Cossack Squat with Thoracic Rotation / 5 Broad Jumps / 30 sec Supinated Hang
A) 3 Sets –
5 Single Arm Dumbbell Snatch + Push Press
10 Barbell Back Rack Jumping Lunges (total)
:45 Supinated Grip Banded Pull Aparts
rest as needed between sets
B) Front Squat – 5 @ 60%, 4 @ 65%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%
rest as needed between sets
Metcon – 3 sets
25 Dumbbell Front Squats (2×30/20)
10 Box Jumps (24/20)
10 Dumbbell Front Squats
5 Box Jumps
rest 2-3 minutes between sets
Tuesday
Buy in – EA Warm up
Metcon – As few sets as possible to finish
AMRAP 3 minutes
100 Lateral Burpees Over Rower
100/80 Cal Row
rest 1 min between sets
Rx+ 120 and 120/100
A) 3 Sets – :30 sec Handstand Hold
5-10 Pike Handstand Push Up
7 Bent Over Barbell Rows
rest as needed
Buy out – Foam roll
Wednesday
Buy in – 2 Sets
1 min Row / 15 sec Wall Facing Handstsnd / 5 SA Suitcase Deadlift / 5 inchworm with push up
Metcon – 5 Sets
8 Deadlifts (185/125)
4 Wall Walks
8 Deadlifts (185/125)
2 Wall Walks (OR 25ft Handstand Walk)
-rest 1:1 between sets
A) Build to a heavy Strict Press
Thursday
Buy in – 2 Rounds
1 min Bike / 10 Reverse Samson Lunge / 10 Bacon Flips / 10 Banded External Rotations / 30 sec Wall Sit
A) 4 Sets – 7 Kettlebell Goblet Hold Bulgarian Split Squat (each leg)
5 Single Leg Lateral Jump to Box Jump (each leg) (use plates to make low box )
:20-:30 Single Leg Wall Sit Hold
rest as needed between sets
B) 4 Sets – 1 min KB Suitcase Hold (heavy each side)
15 KB Side Bends (each side)
5 Side Plank Leg Raise ( each side)
rest as needed between sets
Metcon – 5 Rounds
15/12 Calorie Air Bike
15 Dumbbell Bench Press (2×40/25)
Friday
Buy in – EA Warm up
A) Hang Power Snatch x2 starting at 60% – 7 sets one every 1:30
Metcon – 5 rounds each for time alternating each round
15 Toes to Bar
40 Double Unders
12 Squat Cleans (start at 40-50% of 1rm and go up each round)
Mobility buy out – 1 min Couch Stretch each side
1 min Pancake Stretch
1 min Butterfly
if done early do 2 rounds of the mobility!!
January 26, 2026
