Monday – Closed
Tuesday
Buy in – EA Warm up
A) 3 Sets
5 Goblet Hold Cossack Squats (each leg) @9/10 RPE
14 Bent Over Alternating Single-Arm Dumbbell Row (7 per arm) @8-9/10 RPE
*Rest as needed between sets.
Metcon – 5 Sets (1 set every 5 minutes)
24 Wall Ball (20/14) (10/9)
16/13 Calorie Bike
8 Clean and Jerk (115/80) – all singles
Wednesday
Buy in – 2 Sets
200m Jog
5 Burpee
10 Box Step Over
-Then-
2 Sets
200m Run (moderate)
5 Box Jump w/Step Down
50ft Farmer Carry
Metcon – AMRAP 15 Minutes
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Over (20)
*after each set, complete 10 Dumbbell Box Step Ups (20) (1×50/35)
A) 15 Bench Press @8/10 RPE
10 Bench Press @9/10 RPE
5 Bench Press @9.5/10 RPE
10 Bench Press @8/10 RPE
15 Bench Press @7/10 RPE
20 Bench Press @7/10 RPE
*Rest as needed between sets
B) 3 Sets
10 Tempo Dumbbell Reverse Fly @8/10 RPE
12 Single Arm Standing Band Pulls (each arm)
*Rest 60 seconds between sets.
**Tempo is 31X2 (3 seconds down, 1 second pause, explode up, 2 second pause before next rep)
Thursday
Buy in- 2 Sets
:20 Handstand Hold
10 Hanging Scap Retractions
-Then-
2 Sets
:45 Row (moderate)
10 Arch Hollow on Bar
10 Deadlifts (light)
A) 4 Sets
5-7 Tempo Weighted Chin Up @8.5-9/10 RPE
*Rest as needed between sets.
**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
B) 3 Sets
10 Tempo Dumbbell Kickbacks @7-8/10 RPE @ 31X1 tempo
10 Tempo Banded Face Pulls @7/10 RPE @ 51X1 tempo
*Rest as needed between sets
Metcon – 3 Rounds
6 Toes to Bar
6 Deadlifts (185/125)
15ft Handstand Walk or 50 ft Reverse Bear Walk
-straight into-
2 Rounds
9 Toes to Bar
9 Deadlifts (185/125)
15ft Handstand Walk or 50ft Reverse Bear Walk
Friday
Buy in – EA Warm Up
A) Low Hang Power Clean x2 @85+% x10 sets
Partner Throwdown Friday
40-30-20-10
Calorie Ski OR Row
Dumbbell Bench Press (2×50/35)
-rest 3 min-
40-30-20-10
Calorie Row or Ski
Strict Pull Ups
one partner working at a time break up as you see fit
August 5, 2025
