Tuesday
Buy in – EA Warm up
A) 6 Bench Press @6/10 RPE
6 Bench Press @6.5/10 RPE
4 Bench Press @7/10 RPE
4 Bench Press @7.5/10 RPE
2 Bench Press @8/10 RPE
2 Bench Press @8.5/10 RPE
*6-8 controlled Ring Rows In between sets
**Rest as needed between sets
Metcon –
50 Wall Ball (20/14)
35 Toes to Bar
50 Box Jump Over (24/20)
35 Toes to Bar
50 Wall Ball (20/14)
Wednesday
Buy in – 2 Rounds
1 min row / 30 sec HS Hold / 5 PVC Cuban Press / 5 Hag Power Cleans (light)
Metcon – 8 Sets
15/12 Calorie Row
10ft Handstand Walk or ( 8-10 Weight transfers)
5 Power Clean (155/105)
*Rest 1:1 between sets
A) 3 Back Squat @60% 1RM Back Squat
3 Back Squat @65% 1RM Back Squat
3 Back Squat @70% 1RM Back Squat
3 Back Squat @75% 1RM Back Squat
3 Back Squat @75% 1RM Back Squat
*Rest as needed between sets
Thursday
Buy in – 2 Rounds
200m Run / 10 Ring Scap Retractions / 5 Low Ring Muscle Up Transitions / 5 Slow Ring Dips / 10 VUps / 5 Hang Power Snatch
A) 3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets
Metcon – 3 Rounds
400m Run
3 Ring Muscle Ups
-rest 3-5 minutes-
8 Rounds
8 GHD Sit Ups
3 Snatch (135/95)
Friday
Buy in – EA Warm up
A) 5 Super Sets –
3 Front Squats @70-80%
3 DB Incline Bench @7-8/10 RPE
3 Weighted Pull ups @7-8/10 RPE
*move fluidly between movements about 60 secs rest each but take enough rest to move perfectly
Partner Throwdown Friday!!
120 C2B Pull ups
120 DB Front Squats (40/25s)
*One partner working at a time and break up as you see fit
*can scale to 100 reps of each if you needed
April 7, 2026
