Monday
Buy in – EA Warm up
A) Back Squat – 10 sets of 4 @ 70-75%
Metcon – 12 min AMRAP
20/16 cal Bike
20 Alt DB Snatch 50/35
50 ft OH DB Walking Lunge
Tuesday
Buy in – 2 Sets
10 Prone I, T, Ys / 10 Single Arm Press / 10 Alt V- Ups / 5 Burpees
Mobility – Seated Tspine Rotations
A) Push Jerks – 3 sets of 5 at 8/10 RPE
B) Bench Press – Build to a 10RM
Metcon – 5 sets (one every 3 min)
7 Power Cleans (115/80)
7 Bar Facing Burpees
10 Toes 2 Bars
Rx+ 10/10/15
Wednesday
Buy in – 2 Rounds
10 Banded Monster walk (left, right, forwards and backwards) / 10 Banded Squats / 10 Banded Glute Bridge / 10 Deadbug / 20 Mountain Climbers
A) Tempo Sumo Deadlift – 4 sets of 6 @ 9/10 RPE
@21X1
Metcon – For time
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
Thursday
Buy in – EA Warm up
A) 3 sets – 12 BB Front Rack Reverse Lunge + 20 Weighted Calf Raises (standing on a #25) rest 90-120 sec between sets
B) 3 sets – 3-5 Wall Walks + 3.3.3 Strict Pull ups rest 2 min between sets
C) 2 sets – max reps – BB Bicep Curls + Dips + DB Zottman Curls + BB Skull Crushers
1 max effort set – 30 sec between movement and 2 minutes between sets
D) 3 rounds for quality – 10 Strict T2B + 30 sec side plank each side + 10 BB Good mornings + 15 V-Ups
rest as needed
Friday
Buy in – 2 Rounds
200m Run / 10 Russian KB Swings / 5 SA KB Thrusters / 10 Goblet Hold Lunges / 1 min Row
Partner Throwdown Friday
1 mile Run (switch every 200m)
150 Russian KBS 53/35
100 KB Goblet Thrusters 53/35
150 KB Goblet Lunges 53/35
2000m Row (switch every 200m)
*break up KB reps as needed between partners
Rx* 70/52
July 13, 2026
