Monday
Buy in – .EA Warm up
A) 3 Sets – 10 Sumo Stance Good Morning (45/35)
10 Single Leg Hamstring Curl (each leg)
10 Gorilla Row
*rest as needed between sets
A) 1 Snatch + 1 Overhead Squat – 7-8 sets building from 55% to max for the day
Metcon – 4-5 sets
30ft Dumbbell Front Rack Lunges (2×50/35)
15/12 cal Bike
30ft Dumbbell Front Rack Lunges (2×50/35)
rest 1 : 1 between sets
Tuesday
Buy in – 2 Rounds
1 min Row / 5 Worlds Greatest Stretches each side / 10 Hip flow to Lunge / 5 No Jump Burpees / 5 Broad Jumps
A) Back Squat Waves – 3 @ 70%, 2 @ 75%, 1 @ 80%, 3 @ 75%, 2 @ 80%, 1 @ 85%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 90+%
Metcon – 5 Rounds For time
24/20 Calorie Row (Rx+ 30/24)
10 Burpee Box Jump Overs (24/20) (Rx+ 15 reps)
Wednesday
Buy in – 2 Rounds
10 Single Arm DB Press / 5 Standing YTWAs / 10 Banded Good Mornings
A) Jerk Prep – 3 Sets
5 DB Push Press / 4 DB Push Jerks / 3 DB Split Jerks
B) 10 Min EMOM – 2 Split Jerk starting at 50-60%
C) Seated Z press 4×10 @7/10RPE
Metcon – for time
2 Sets
21 Deadlifts (155/105)
9 HSPU
rest 1:1between sets
2 Sets
15 Deadlifts (185/125)
25ft HS Walk (50 foot reverse bear crawl)
rest 1:1 between sets
2 Sets
9 Deadlifts (225/155)
3 Wall Facing Strict HSPU
rest 1:1 between sets
Thursday
Buy in – EA Warm Up
A) 4 Sets – 5 Double KB Front Rack Step Ups (each leg)
6 Dumbbell Bulgarian Split Squat (each leg) 7/10RPE
30 second KB Goblet Hold Wall Sit March
rest 2 min between sets
B) 3 Sets – 10 Paloff Press + Twist (each side)
45 second Double KB Hold Flutter Kick
20 KB Side Bend (each side, heavy)
rest as needed between sets
Metcon – 10 min AMRAP
9 Thrusters (95/65)
35 Double Unders
Friday
Buy in – 2 Rounds
5 Shuttle Runs / 10 Push Ups / 15 Banded Pull Aparts / 10 Alt V ups / 30 sec Forward Fold
A) Bench Press – Build to a Heavy 3 for the day
B) 3 Way Raise – Keep light and do correctly and under control
Partner Throwdown Friday
16 Min AMRAP – Alternate Rounds
5 Shuttle Sprints
10 DB Bench Press ( 40/25×2) rx+ 50/35
15 Knees To Elbows
February 2, 2026
