Monday
Buy in – EA Warm up
A) Hang Power Clean x3 build to a heavy
Metcon – 12 Rounds
12 Air Squats
6 Toes to Bar
8 Deadlifts (135/95)
Tuesday
Buy in – 2 rounds
10 Prone YTWA / 10 Samson Lunge / 10 SA DB Press / 15 Banded Pullaparts
A) 3 sets – 5 Push Press @ 8+/10 RPE
Metcon – 2 rounds
40 GHD sit ups
40 DB Box Step Ups (40/25)(24/20)
40/32 cal Row
Wednesday
Buy in – 2 Rounds
90 seconds ERG of choice / 10 Seated Zpress / 30 Second HS Hold / 10 Ring Rows / 30 – 45 sec Supinated Hang
A) Superset #1 – 5 sets
10 DB Bench Press @ 8/10 RPE
rest 30 seconds
30 sec Max Strict HSPU
rest 2-3 minutes between sets
B) Superset #2 – 3 Sets
5 Weighted Strict Pull Ups
rest 30 seconds
10 Strict Pull Ups (cap at 60 seconds)
rest 30 seconds
15 Ring Rows (make sure you can do in 2 sets or less)
rest 2-3 minutes between sets
C) Core Buy out – 3 sets
30 Weighted Russian Twist
30 sec Side Plank each side
rest 2 minutes between sets
Thursday
Buy in – EA Warm up
A) Tempo Back Squat – 5 x 5 @ 60-80%
tempo @31×1
Metcon – For time
1000m Row
40 Wall Balls 20/14
40 Pull Ups
40 Wall Balls 20/14
1000m Row
Friday
Buy in – 2 Rounds
200m Run / 10 Burpees / 10 KB Swings / 10 Step Back Lunges / 5 per Arm SA DB Press
A) Tempo Strict Press – 4 Sets of 6 @ 8/10 RPE
tempo @31X3 (3 down, 1 bottom, explode up, 3 top)
goal is to find a tough 6 by your last set
B)3 sets of 8 – Rear Foot Elevated DB RDL (per leg) @7-8/10 RPE
Metcon – Partner Throwdown Friday
20 min AMRAP
200 m Run (together)
20 DB Devil Press (2×40/30) split as desired
Thursday
Buy in – 2 Rounds
1 min Bike / 50 Single Unders / 10 Scap Only Pull ups / 10 Kip Swings / 10 Goblet Cossack Sqauts
A) Tempo Front Squats – 4 sets of 6 @ 8.5+/10
tempo @40×1 / rest 2 min between sets
Metcon – 5 Rounds
3 min AMRAP
16/12 cal Bike
50 Double Unders
Max T2B in remainder of 3 minutes
rest 1:30 between sets
Friday
Buy in – 2 Rounds
200m Run / 5 Up Downs / 10 Light Wall Balls / 10 SA Arnold Press each arm / 10 Banded External Rotations
A) 4 sets – 6 Tempo Strict Press @ 8.5+/10 RPE
rest 2 min between sets – tempo @41X3
Partner Throwdown Friday –
For time
1 mile run (both)
200 Wall Balls 20/14 – split as desired
200 Burpees to 6” target – split as desired
1 mile run (both)
June 21, 2026
