Monday
Buy in – EA Warm Up
A) Back Squat – 4 sets of 4 @ 77-87%
B) Barbell Front Rack Step ups 3×8 per leg @7/10 RPE
Metcon – for time
400m Run
12 Bar Muscle Ups
400m Run
10 Bar Muscle Ups
400m Run
8 Bar Muscle Ups
Tuesday
Buy in – 2 Rounds
50 Single Unders / 10 Prone YTWAs / 5 Single Arm DB Press / 20 Alternating V ups
A) 5 Sets
1 Push Press @9+/10 RPE
*Rest 2 minutes between sets.
All sets @ weight
Metcon – AMRAP 20 Minutes
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35) (25 each arm)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
50/40 Calorie Bike
Wednesday
Buy in – 2 Rounds
1 min Row / 10 Banded Good Mornings / 10 SA KB Swings (each arm) / 10 Hand Release Push Ups / 30-45 Supinated Hang
A) Super Set x 3
3 Bench Press
rest 30
8-12 Wall Facing Strict HSPU
rest 30
1:00 accumulate Max Distance HS walk (or reverse bear crawl)
rest 2-3 min between sets
B) Super Set x 3
5-3-1 Weighted Strict Pull Ups (reps decrease each set – add load and get to a heavy single by thirds set)
rest 30
15 Strict Pull Ups (90 sec cap)
rest 30
15 Bulgarian Ring Rows
rest 2-3 min between sets
Core buy out if time 2-3 sets
20 Plank Toe Touches
10 side plank leg raises
Thursday
Buy in – EA Warm up
A) 2 Power Snatch + 2 Over Head Squats – build to a heavy
Metcon – 5 sets
3 Min AMRAP
300m row
20 Goblet Squats (44/25) rx+53/35
Max KB Swings
rest 1 min between sets
Friday
Buy in – 2 Rounds
1 min Bike / 10 Straight Leg Sit ups / 5 Double Push up Burpee / 50ft Object Carry
Metcon – 8 sets each – full round at a time
12/10 cal Bike
12 Lateral Burpees Over Object
12 GHD sit ups
100ft Object Carry (100/75) *total weight between both objects (DB OR KBS)
July 6, 2026
