Monday
W/U – 5 min rower or ski erg. 5-10-15 Scap pull ups, BW squat jumps, worlds greatest
A1 Bench 3×8, A2 – Pushups – 3×6
B1 – Bulgarian SS – B2 3×8 – plyo lunge 3×6/side
AMRAP – 15 min – 10 pull ups, 10 box jumps, 10 push press, 15 KB swings, 1 rope climb
Tuesday
Buy in – EA Warm up
A) Box Squats – 6 sets 1 every 90 seconds 3 reps at 50% (deload) for speed on stand up
B) Bent Over Row 6 sets 1 every 90 seconds 8 reps – be explosive
Metcon – 18 Minute EMOM
Min 1 – 8 Burpee Pull ups
Min 2 – 10 DB Box Step ups (50/35)(24/20)
Min 3 – 12*/10 cal Bike
Wednesday
Buy in – 2 Rounds
10 Push ups / 10 Roll Over to V sit / 5 Single Arm Bench Press / 30 sec Active Glute Bridge Hold
A) 3 sets – 3 Strict Ring Dips (weighted if possible) rest 30 seconds into 15 Unbroken DB Bench Press @ 7/10 rest 3 min between sets
B) 3 Sets – 6-10 False Grip Hinging Ring Rows (scale to false grip ring rows)
10-12 Half- Kneeling Bottoms Up KB Press (per side)
rest 60-90 seconds between sets
Metcon – for time
35 GHD Sit ups ( or V-ups)
into
7 Rounds
5 Strict HSPU
35 Double Unders
into
35 GHD Sit ups (or V-ups)
RX+50 GHD / 7 Strict HSPU and 49 Double Unders
Thursday
Buy in – EA Warm up
A) 1 Squat Clean + 2 Front Squats @ 65% of clean 1RM – 1 set every 2 minutes
Metcon – 15 Min AMRAP
5-10-15-20-25-30……
Cal Row
KB Goblet Squat
Buy Out – foam roll
Friday
Buy in – 3 Rounds
5 Pause Split Jerk / 15 Standing Banded Tricep Extensions / 200 m Jog / 30 sec Supinated Hang
A) Pause Split Jerk x2 @ 45-75% building over 6 sets (one set every 90 seconds)
B) Bicep Curls x 12 – 4 sets rest 30 seconds between sets
Metcon – 14 Min AMRAP
Partner Throwdown Friday – Alternate Rounds
5 Shuttle Sprints
18 Alternating DB Hang Clean and Jerk (50/35)
June 15, 2026
