Monday
Closed
Tuesday
Buy in – EA Warm up
A) 4 Sets
1.1.1.1.1 Power Clean @8-8.5/10 RPE
*Rest 15 seconds between each rep and 2 minutes between sets.
*Note: Each cluster complex set is 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean. Rest 2 min b/t sets.
B) 5 Back Squat @80% 1RM Back Squat (OR RPE 8/10)
-rest 2 min-
5 Back Squat @85% 1RM Back Squat (OR RPE 8.5/10)
-rest 2 min-
5 Back Squat @90% 1RM Back Squat (OR RPE 9/10)
C) 3 Sets
3 Kettlebell Front Rack Box Step Ups (each leg) (20″) @9.5/10 RPE
-rest 20 seconds-
20 Weighted Box Step Up (2×50/35) (20″)
-rest 2-3 minutes between sets-
*Log weights in notes.
**Focus on KB step ups is HEAVY.
***Focus on DB step ups is SPEED.
Wednesday
Buy in – 2 Rounds
1 min Row / 5 Double Push Up Burpees / 10 Lateral Hops Over Bar / 10 Air Squats / 20 Banded Pull Aparts
A) 5 sets – 3 Push Press + 2 Push Jerks + 1 Split Jerk @6/10 RPE
rest 2 min between sets
B) Bench Press – Build to a 6RM
Metcon – 5 sets
AMRAP 2 min
7 Lateral Burpees Over Bar
14 Air Squats
Max Power Cleans (135/95)
rest 1 min between sets
Rx+ 10/20/155/105
Thursday
Buy in – 2 Rounds
90 sec Row / 20 Alt Vups / 10 Banded Good Mornings / 10 PVC Thrusters / 45 sec Hang
A) Deadlift – build to a heavy 5
B) Core work 3 sets –
12 v-ups
12 BB good mornings
100ft heavy farmers carry
Metcon – 2 Rounds for time
600m Row
30 Toes To bar
20 Thusters 95/65
Friday
Buy in – 2 Rounds
1 min Cardio / 30 Single Unders / 5 Box Jumps with step down / 3 Strict Pull Ups / 10 Alt. Single Arm Hang KB Snatch (light)
Partner Throwdown Friday
15 min AMRAP
80 Box Jump Overs (24/20)
100 Pull Ups
200 Double Unders
Max Double KB Hang Snatch (2×35/25) in the remaining time
split work as desired
A) Tempo Front Squats – 4 sets x 4 Tempo Front Squats @25X2 @9/10
– find a tough working load at this tempo by your 4th set
B) Top to bottom Snatch – with time remaining work between 50-70%
August 4, 2026
