Monday
Buy in EA Warm up
A) 3 Sets
5-7 Tempo Barbell Good Morning @9/10 RPE
25 Double Dumbbell Pogo Jump @7.5-8/10 RPE
*Rest as needed between sets.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
B)4 Sets:
AMRAP 5 minutes
20/16 Calorie Row
10 Lateral Burpee Over Rower
40 Double Unders
-rest 1 minute b/t sets-
*pick up where you leave off each round
Tuesday
Buy in – 400m Jog
-Then-
2 Sets
10 PVC Pass Through
10 PVC Squat Snatch
10 PVC Overhead Squat
10 Kip to Swing
5 Kipping Pull Up
10 Deadlift (45/35)
10 Muscle Clean (45/35)
10 Strict Press (45/35)
Metcon -for time
600m Run
30 Chest to Bar Pull Ups
600m Run
20 Snatch (115/80)
600m Run
25 Clean and Jerks (115/80)
600m Run
Rx+ 800m runs
Wednesday
Buy in – 2 Rounds
10 Side step R/L / 10 Forward/Backwards Walk R/L / 10 Glute Bridges / 10 Single Leg Glute Bridges R/L / 10 Bird Dogs R/L / 10 Squats
A) 5 Sets
4 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 2 Dumbbell Hang Cluster + 1 Dumbbell Thruster @8-9/10 RPE
*Rest 2 minutes between sets
B) 3 Sets
10 Double Kettlebell Front Rack Hold Abmat Sit Up
20 Kettlebell Side Bends @8/10 RPE (each side)
*No rest between sets
C) 4 Sets
5 Barbell Front Rack Front Foot Elevated Reverse Lunge @9-9.5/10 RPE (each leg)
7 Pendlay Row @8.5-9+/10 RPE
*Rest 2 minutes between sets.
Thursday
Buy in – 2 Rounds
90 second Bike / 10 Goblet Cossack Squats / 10 Hip Flow / 10 Ring Rows / 20 Banded Pull Aparts
A) 4 Sets
8 Tempo Goblet Hold Heel Elevated Squat @8-8.5/10 RPE
6-8 Tempo Weighted Kipping Pull Up @8-9/10 RPE * both tempo @31×1
B) 3 Sets
20 Dumbbell Alternating Lateral Raises @8-8+/10 RPE (total)
10 Single Arm Banded Tricep Push Down @8-8+/10 RPE (each arm)
Metcon – 3 sets:
AMRAP 4 minutes
12/10 Calorie Bike
15 Kettlebell (or Dumbbell) Squat on Shoulder (1×53/35)
-rest 2 minutes-
Friday
Buy in – 2 Sets
:30 Ski (easy)
3 Negative Dip (slow as possible going down, starting from top)
2 Sets
:30 Ski (moderate)
3 Negative Handstand Push Up (slow as possible going down, starting from top)
A) 4 Sets
1 Hang Clean Pull + 1 Hang Clean + 1 Split Jerk @85-90% 1 RM Clean and Jerk
Partner Throwdown Friday
5 sets each
250m Ski
12 Ring or Box Dips
250m Ski
8 HSPU
August 11, 2025
