Monday
Buy in – EA Warm Up
A) 3 Sets
10 Straight Arm Banded Lat Pull Down
12 Banded Glute Bridge w/1 second hold at the top of each rep.
:30 Hollow Rock Hold
B) 5 Back Squat @50% 1RM Back Squat
3 Back Squat @60% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
2 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @Heavy for the day
*Rest as needed between sets
Metcon – 12 Min AMRAP
12/10 Cal Bike
18 GHD or 18 Weighted Situps
24 Wall Balls
Tuesday
Buy in – 2 Rounds
1 min Row / 20 Mountain Climbers / 10 Push Up s / 10 SA DB Arnold Press each arm
Metcon – 20 Min EMOM
:30 Row
:30 Burpee Over The Rower
alternate minutes
A) Push Jerk EMOM
5 Min x 3 reps at 60-70%
into
5 Min x 2 Reps at 75-80%
Buy out if time
3 Sets
10 Dumbbell Front Raises
10 Dumbbell Lateral Raises
10 Dumbbell Reverse Flies
*Rest as needed in between sets.
**All unbroken
Wednesday
Buy in – 3 Rounds
10 Alternating Goblet Hold Cossack Squat / 16 Alternating Plate OH Walking Lunge / :30 Wall Sit
A) 7 sets one every 90 seconds – 3 Hang Power Cleans – Start at 55% and build
B) Core – 3 sets
10 Paloff Press Each Side
12 Deadbug ( slow and reach at the bottom)
50ft DBL KB Front Rack Carry
Metcon – 5 sets one every 3 minutes
3 Wall Walks
12 Power Cleans 95/65
63 Double Unders
Thursday
Buy in – 2 Rounds
50 Jumping Jacks / 10 Prone I T Y s / 10 Single Arm DB Bench / 16 Alternating SLRDL
A) 10 min EMOM – Deadlift
first 5 minutes 2 reps start at 65-70% and build
6-10 min drop down to singles and keep building
B) DB Bench Press – 10-10-8-8-6
5 Strict Chin ups after each set (weighted if possible)
C) 3-4 Sets
10 Medball Sit Up + Throw
20 Feet Elevated Plank Shoulder Taps (feet up on box)
20 Alternating Jack Knives
*Rest as needed between sets.
Friday
Buy in – 2 Rounds
10 Cal Bike / 20 Alt Leg V ups / 10 Lateral Box Step Ups / 10 SA Strict Press / 10 Kip Swings
Partner Throwdown Friday
4 Rounds
40 Cal Bike
40 T2B
40 Air Squats
40 Shoulders To Over Head (75/55)
change partners whenever you choose
January 5, 2026
