Monday
Buy in – EA Warm up
A) 5 Sets (New set every minute)
5 Sumo Deadlift
*Build within 65-75% of estimated 1RM
B) 3 Sets
6 Single Leg RDL (each leg) @6-7+/10 RPE
12 Barbell Row @6-7+/10 RPE
*Rest as needed between sets
Metcon – 15 Minute EMOM
Minute 1 – 7 Burpee Pull Ups
Minute 2 – 10 Deadlift (185/125)
Minute 3 – 12/10 Calorie Bike
Tuesday
Buy in – 2 Rounds Burgener Warm up
A) 5 Sets
3 High Hang Snatch @55-60% 1 RM Snatch
*Rest as needed between sets.
**Focus on speed/position!
Metcon – For time
600m Run
60 Alt. Hang Dumbbell Snatch (40/25)
30 GHD Sit Ups
15 Wall Walks
30 GHD SIt Ups
60 Alt. Hang Dumbbell Snatch (40/25)
600m Run
Wednesday
Buy in – 3:00 Bike (increasing pace)
-Then-
2 Sets
10 Goblet Squat (light-moderate)
10 Lateral Box Step Up
Metcon – 4 Sets
15/12 Calorie Bike
15 Goblet Squats (53/35)
15 Box Step Ups (20)
-rest 1 minute b/t sets-
A) 3 Sets
8 Barbell Back Rack Bulgarian Split Squat (each leg) @RPE 6-7/10
1 Big Set of Strict Pull Ups (leave 3 reps in the tank)
*Rest as needed between sets
Thursday
Buy in – 2 Sets
1:00 Ski
20 Step Back Lunge
1:00 Row
10 Forward Lunge
Metcon –
AMRAP 6 Minutes
100ft Dumbbell Walking Lunge (2×35/25)
20/16 Calorie Row
Max Calorie Ski in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
20/16 Calorie Ski
100ft Dumbbell Walking Lunge (2×35/25)
Max Calorie Row in the time remaining
-rest 2 minutes-
AMRAP 6 Minutes
20/16 Calorie Row
20/16 Calorie Ski
Max Dumbbell Walking Lunge (2×35/25)
- Can swap bike for row or ski if not enough
A) 3 Sets
5 Box Front Squat @7/10 RPE
7 Weighted Pull Up @7/10 RPE (pick a weight where you can do 7 reps moderately easy and still have a few more reps in the tank.
*Rest as needed between sets.
Friday
Buy in – 3 sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
A) 3 Sets
15 Chinese DB Row @6-7/10 RPE
10 Half Kneeling Single Arm Dumbbell Press @6-7 RPE
*Rest as needed between sets
B) 3 Sets
2 Clean and Jerk @65-70% 1 RM Clean and Jerk
*Rest as needed between sets
Partner Throwdown Friday!!
12 Min AMRAP
8 Syncro Cleans 135/95
One partner does 8 burpees
8 Syncro S2OH 135/95
other partner does 8 burpees
June 16, 2025
