Monday
Buy in – 2 Sets
1:00 Ski OR Row (easy-moderate)
25 Plate Hops
:15 Side Plank (each side)
10 Kip to Swing
5 Inchworm
Metcon – 3 sets
AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups
-Rest 1 minute b/t sets-
A) 3 Sets
5 Chin ups @7/10 RPE (weighted if needed to make a 7 RPE challenging for 5 reps)
10 Hammer Curls @7/10 RPE
Tuesday
Buy in- 3 Sets
10/8 Calorie Bike (moderate to fast)
5 Power Snatch (increase weight each set)
4 Box Jump (increase height each set)
3 Wall Ball (20/14, 10/9)
Metcon- for time
25 Snatch (135/95)
35 Box Jump Overs (24/20)
70 Wall Ball (20/14) (10/9)
A) 3 Sets
3 High Hang Muscle Clean + 3 Strict Press @5/10 RPE
*Rest as needed between sets.
**Work rack position and bar path
B) 2 Clean Pull + 2 Clean + 1 Split Jerk @60% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @65% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @70% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @75% 1RM Clean
*Rest as needed between sets
Wednesday
Buy in- EA Warm Up
A) 5 Back Squat @6.5/10 RPE
4 Back Squat @7/10 RPE
3 Back Squat @7.5/10 RPE
2 Back Squat @8/10 RPE
3 Back Squat @7.5/10 RPE
4 Back Squat @7/10 RPE
5 Back Squat @6.5/10 RPE
*Rest as needed between sets
B) 3 Sets
5 Goblet Hold Single Leg Step Down (each side) @6/10 RPE
20 Sec Single Leg Plate Hops (forward and back)
20 Sec Single Leg Lateral Plate Hops (side to side)
Metcon – 4 sets (1 set every 5 minutes)
20/16 Calorie Row
15/12 Calorie Bike
10 Shuttle Runs (50ft)
Thursday
Buy in – 3 Sets
1:00 Ski (easy-moderate)
20 Alt. Leg V-Up (total)
:15 Wall Facing Handstand Hold into 1 Super Slow Negative Wall Facing Handstand Push Up
A) Push Press Build to a Heavy 4
Metcon -4 sets
200m Ski (OR Row)
20 GHD Sit Ups
4 Wall Walk
-rest 2 min-
Friday
Buy in – 2 Sets
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
Sets
10 Kip to Swing
5 Box Dip
Mobility – 20 Cossack Squat + 20 Hip Flow w/Stretches
Partner Workout
AMRAP 2 Minutes
8 Synchro Dumbbell Front Squats (2×50/35)
16 Dumbbell Deadlifts (2×50/35) (split as needed)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 minute b/t sets-
• Complete sets until you accumulate 50 Bar Muscle Ups combined.
• Max of 7 sets
A) 3 Pause Front Squat @65% 1RM Front Squat
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @70% 1RM Front Squat
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @75% 1RM Front Squat
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
then another cycle bump up each FS% by 5 and RPE by .5
April 7, 2025
