Monday
Buy in – EA warm up
A) Hang Power Clean EMOM x10 minutes building
Metcon – 2 Sets:
AMRAP 4 Minutes
10 Deadlift (75/55)
10 Hang Power Clean (75/55)
8/6 Calorie Bike Erg
-rest 2 minutes-
AMRAP 4 Minutes
10 Front Squat (75/55)
10 Shoulder to Overhead (75/55)
8/6 Calorie Ski (OR Row)
-rest 2 minutes b/t sets-
Tuesday
Buy in – 2 Rounds
1 min Row / 1 min Cross Over Practice / 5 Pause Power Snatch / 5 Snatch Grip Push Press / 10 Banded Press ( laying down)
A) 6 Sets
1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch
*Bar from below the knee. Go from the top down each rep.
**Rest as needed between sets
B) 20 Wide Grip Barbell Bench Press @6/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
10 Wide Grip Barbell Bench Press @8/10 RPE
15 Wide Grip Barbell Bench Press @7/10 RPE
20 Wide Grip Barbell Bench Press @6/10 RPE
*Rest as needed between sets.
**Be conservative with loading
Metcon – 5 sets (1 Set Every 2 minutes)
35 Double Unders
5 Power Snatch (115/80)
Rx+ 50 Dubs and 135/95 bar
Wednesday
Buy in – 3:00 Bike (easy-moderate)
-Then-
3 Sets
12 Hanging Scap Retractions
6 Kip Swing
3 Kipping Pull Up
3 Russian KB Swing (moderate)
A) 4 Sets
5 Tempo Dumbbell Suitcase Hold Rear Foot Elevated Split Squat (each leg) @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Rest as needed between sets
B) 4 Sets
6-8 Pause Weighted Pull Up @8/10 RPE
*Pause 2 seconds at the bottom of each rep.
**Rest as needed between sets
Metcon – 5 Rounds
15/12 Calorie Bike
10 Chest to Bar Pull Ups
Thursday
Buy in – 2 Sets
5-10 Bench Press (build in load)
10 Sit Ups
0:45 Ski OR Row (moderate to fast)
Metcon – 7 sets
1:00 work / 1:00 rest
8 Bench Press (155/105) 60-70%
AMRAP GHD Sit Ups or Abmat sit ups
A) 4 Sets
6-8 Tempo Box Front Squat @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
**Box set up at parallel.
***Rest as needed between sets
B) 3 Sets
1:00 Max Calf Raises
12 Single Leg Glute Bridge (each leg)
*Rest as needed between sets
Friday
Buy in – EA Warm Up
Partner Workout Friday
30 Min AMRAP
300m Row
12 Burpees over the tower
200m Med ball Run
alternate rounds
buy out foam roll
July 21, 2025
