Monday
Buy in – EA warm up
A) 4 Sets
7 Tempo Stiff Legged Deadlift @8/10 RPE
*Rest as needed between sets.
**Tempo is 50X0 (5 seconds down, no pause, explode up, no pause before next rep
Metcon – 5 Rounds for time
15/12 Calorie Bike
5 Strict Handstand Push Ups
15 Hang Dumbbell Snatch (50/35)
5 Strict Handstand Push Ups
Tuesday
Buy in – 2 Rounds
200m Run / 10 Double DB Strict Press / 10 Ring Rows / 15 Plank Up Downs
A) Tempo Push Press x 8 @31X1
4 sets @ 7-8/10 RPE
B) Tempo Single Arm DB Row x8/arm @31X1
4 sets @ 7-8/10 RPE
Metcon – 3 RFT
400m Run
21 KBS 53/35
15 T2B
Wednesday
Buy in – 2:00 Jog
-Then-
2 Sets
20 Plate Hop
10 Walking Lunge Step
5 Burpee
Metcon –
25-50-75-100-125ft
Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25
Burpee Over Dumbbell
*200m Run after each round.
*Dumbbell held however you prefer and burpee any way over dumbbell.
A) 4 Sets
10 Incline Dumbbell Bench Press @8+/10 RPE
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
B) 4 Sets
10 Kneeling Paloff Press (kneel in lunge position as you press) (each side) @7-8/10 RPE
20 Alternating Dumbbell Hammer Curl @ 7-8/10 RPE
*No rest between sets.
**Move fluidly from one move into the next.
Thursday
Buy in – 3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
A) 4 Sets
8 (per side) Double Kettlebell Front Rack Front Foot Elevated Reverse Lunge @8/10 RPE
–stand on top of a 45# plate and step back
10 Alternating Dumbbell Bent Over Row @8-8+/10 RPE
–hold both dumbbells to your chest and alternate rowing the dumbbell
*Rest as needed between sets
B) 4 Sets:
7 (per side) Single Arm Tempo Dumbbell Suitcase Hold Heel Elevated Squat
6-8 Tempo Kipping Pull Up @ 8/10 RPE – Kip up 3 second lower
*Rest as needed between sets.
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
C) 3 Sets
15 Alternating Single Arm Dumbbell Front Raise (each arm) @8-8+/10 RPE
10 Dumbbell Skull Crusher @8-8+/10 RPE
*Rest as needed between sets
Friday
Buy in – 2 Rounds
200m Backwards walk / 20 Mountain Climbers / 10 Hip Flow to Lunge / 10 Clam Shells each side / 10 Push Ups to 30 second plank
Mobility – Hand in the high band
A) 3 Sets
15 Foot Elevated Ring Row
10 Weighted 2-inch Deficit Hand Release Push Up
*Rest as needed between sets
B) 3 Sets
10 (each arm) Alternating Single Arm Dumbbell Piston Floor Press @8/10 RPE
*Rest as needed between sets.
Partner Throwdown Friday
Partner Version – “Larry”
21-18-15-12-9-6-3
Front Squats (115/80) (split as desired)
12-10-8-6-4-2
Synchro Bar-Facing Burpees
*200m Farmer Carry (2x 50/35) Carry after each round
July 14, 2025
