Monday
Buy in – 2 Sets
:30 Bike (easy)
:30 Ski (easy)
10 Kip to Swing
-Then-
2 Sets
:30 Ski (moderate)
:30 Bike (moderate)
5 No Jump Burpee
5 Box Jump Over
A) 10 Minute EMOM
1 Hang Power Clean
*Perform from above the knee hang.
**Start around 65% and build to a heavy for the day.
B) 10 Minute EMOM
3 Sumo Deadlift
*Start around 65% and build until you establish a 3 RM Sumo Deadlift for the day
Metcon – @0:00
28/24 Calorie Ski (or Row)
21 Chest to Bar Pull Up
14 Burpee Box Jump Overs (24/20)
@10:00
28/24 Calorie Bike Erg (or Air Bike)
9 Bar Muscle Up
14 Burpee Box Jump Overs (24/20)
Tuesday
Buy in – 2 Rounds
2-3 halfway wall walks
5 Dumbbell Single Arm Push Press (each side) (light to moderate)
50 Single Under
10 Alt. Leg V-Up
10 Hanging Scap retractions
1:00 Ski OR Row (moderate to fast)
Metcon – for time
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
20 Crossover Single Unders
20 Toes to Bar
20 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (50/35)
20 Crossover Single Unders
20 Toes to Bar
20 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (50/35)
A) 10 MInute EMOM
1 Snatch
*Start at 65% and build to a heavy single for the day.
B) 7 Sets
3 Dumbbell Bench Press
*Use the 7 sets to work up to a heavy triple for the day
Wednesday
Buy in – 3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
A) 7 Sets
3 Dumbbell Bulgarian Split Squat (each leg)
*Use the 7 sets to work up to a 3RM on each leg
5 L-Seated Double Dumbbell Strict Press @9-9+/10 RPE
B) 3 Sets
20 Banded Face Pull @8/10 RPE
:45 HEAVY Weighted Forearm Plank
*Rest 60 seconds between sets
Metcon – for time
40/32 Calorie Bike
200ft Farmers Carry (2×70/50)
35 Handstand Push Up
200ft Farmers Carry (2×70/50)
40/32 Calorie Bike
Thursday
Buy in – 3 Rounds
0:30 Ski (easy to moderate)
0:30 Bike (easy to moderate)
5-10 Thruster (empty bar and build)
3-5 Strict Chin Up
A) 6 Sets
1 Clean + 2 Jerk @70-85% 1 RM Clean and Jerk
Metcon –
9-15-21
Thrusters (95/65)
9 Strict Pull Ups
-into-
100ft DB Overhead Walking Lunge (50/35)
Buy out – 2x 30 Second Pigeon Stretch
1 Minute Barbell Forearm Stretch
Friday
Buy in – 2 Rounds
200m Jog / 10 Squat Jumps / 10 Ring Rows / 10 Front Rack Rockers / 10 Empty Bar Snatch Grip Push Press
Mobility – 10 PVC Pass Throughs
A) 7 Minute EMOM
1 Box Front Squat
*Start @ 70-75% and build to a heavy single for the day.
**Box set just below parallel. Pause in bottom.
-Then-
3 Sets
5 Box Front Squat
*Establish a heavy set of 5!
Partner Throwdown Friday
5 Rounds each
200m Run
6 Snatch (135/95)
August 25, 2025
