Monday
Buy in – EA Warm up
A)5 Sets
6 Deadlift @8/10 RPE
*No mixed or hook grip
Metcon- 18-12-6
Bike Calories
50ft Kettlebell Front Rack Lunge (2×53/35)
Tuesday
Buy in – 2 Sets
:30 Cardio (Easy)
15 Banded Good Morning
2 Sets
:30 Cardio (Moderate)
50ft Farmer Carry (Moderate)
Metcon – 2 Sets
3 Rounds
10 Power Cleans (135/95)
100ft Dumbbell Farmers Carry (2×60/40)
-rest 3 minutes b/t sets-
A) 5 Sets
2 Hang Clean + 1 Front Squat @65-75% 1 RM Clean
*Perfect mechanics.
**Rest as needed between sets
Wednesday
Buy in – 2 Sets
1:00 Row (Easy)
10 Front Squat (45/35)
5 Push Press (45/35)
5 Burpee
Mobility – Front rack smash
A) 3 Sets
10 Goblet Hold Heel Elevated Squat @7-8/10 RPE
6 Weighted Chin Up @7-8/10 RPE
*Rest 2-3 minutes between sets
B) 3 Sets
10 Plate Front Raise @8/10 RPE
10 Dumbbell Lateral Raise @8/10 RPE
*Rest as needed between sets
Metcon – 10 Sets
8 Thrusters (75/55)
6 Bar Facing Burpees
-rest 1:1 b/t sets-
Thursday
Buy in – EA Warm up
A)4 Sets
6 Box Back Squat @8/10 RPE
*Box set just above parallel. Pause on the box before going up.
**Rest as needed between sets
B) 3 Sets
10 Ring Row
10 2in Deficit Hand Release Push Up
*Rest as needed between sets
Metcon – AMRAP 15 Minutes
2-4-6-8-10-12-14-16…
Dumbbell Hang Power Clean (2×40/25)
Dumbbell Bench Press (2×40/25)
6-6-6-8-8-8-10-10-10….
GHD Sit Ups
Friday
Buy in – 3 Sets
1:00 Row (increasing pace)
10 Kip to Swing
10 Box Dip
:30 Handstand Hold OR :15 Free Handstand Hold
Partner Throwdown Friday!
4 Sets Each
500m Row
4 Bar Muscle Ups or 6 Low Bar MU transitions
15ft Handstand Walk or 30 HS Weight Transfers
A) 4 Sets
10 Incline Wide Grip Bench Press @8/10 RPE
*Rest as needed between sets
August 18, 2025
