Monday
Buy in – EA Warm Up
A) Push Press x2 + Push Jerk x2 5 sets at 60-70%
B) Strict Chin up x5 + Hammer Curls x10 x3 sets
Metcon – For total reps, every 2 minutes for 5 rounds, complete:
7 50-foot Shuttle Runs (25 feet out and back)
8 Clean and Jerk (115/80)
Max Lateral Burpees over the Bar in the time remaining
*Rest 1 minute between rounds.
Tuesday
Buy in – 2 Rounds
50 Skips / 12 Hip Flow to Lunge / 40 Sec squat hold / 12 V Snaps / 1 min Cross over Practice
A) 10 Minutes (Every minute on the minute)
1 Back Squat
*Start at 60% and build to 85-90% 1RM Back Squat
B) 3 Sets
5 Goblet Hold Forward Stepping Lunge (each leg) @6/10 RPE
5 Tall Box Jump
*Rest as needed between sets
Metcon – 10 Min AMRAP
8 T2B
16 Alternating Hang DB Snatch
32 Crossovers
Wednesday
Buy in – 2 Rounds
10 Banded Glute Bridge / 10 Banded Single Leg Glute Bridge each leg / 10 Bander Monster Walk Each Way / 10 Banded Air Squats / 10 Hand Release Push ups / 10 Slow Ring Rows
A) 3 Pause Front Squat @65% 1RM Front Squat
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Up
2 Pause Front Squat @70% 1RM Front Squat
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Up
1 Pause Front Squat @75% 1RM Front Squat
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Up
3 Pause Front Squat @70% 1RM Front Squat
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Up
2 Pause Front Squat @75% 1RM Front Squat
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Up
1 Pause Front Squat @80% 1RM Front Squat
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Up
3 Pause Front Squat @75% 1RM Front Squat
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Up
2 Pause Front Squat @80% 1RM Front Squat
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Up
1 Pause Front Squat @85% 1RM Front Squat
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Up
*Rest as needed in between sets.
**Pause Front Squat: Pause for 3 seconds in the bottom of the squat
Buy out – Foam Roll and Pain Ball
Thursday
Buy in – EA Warm up
A) 5 Sets
2x Power Clean and Push Jerk @65-70% 1RM Power Clean and Jerk
*Rest as needed between sets
B) 5 Sets
2 Power Snatch @65-70% 1RM Power Snatch
*Rest as needed between sets
Metcon – 10 Squat Clean Thruster (115/80)
20 Kipping Handstand Push Ups
20 Thrusters (115/80)
10 Strict Handstand Push Ups
30 Front Squats (115/80)
5 Wall Facing Strict Handstand Push Ups
Friday
Buy in – 2 Rounds
10 Samson Lunge / 20 Grasshoppers / 10 Hollow Rocks / 50 Ft DB OH carry each arm / 1 Min hang from pull up bar
Mobility – Foam Roll Lats
Partner Throwdown Friday
Syncro!!
20-18-16-14-12-10-8-6-4-2
Dumbbell Overhead Walking Lunges (50/35)
Sit Up
RX+ GHD Sit ups
A) 3 Sets
10 Dumbbell Single Arm Row (each arm) @6/10 RPE
*Rest as needed between sets
B) 3 Sets
10 Banded TKE per leg
June 3, 2025
