Monday
Buy in – EA Warm up
A) 3 Back Squat @6/10 RPE
3 Back Squat @6/10 RPE
3 Back Squat @7/10 RPE
3 Back Squat @7/10 RPE
*Rest as needed between sets
B) 3 Snatch @6/10 RPE Snatch
3 Snatch @6/10 RPE Snatch
3 Snatch @7/10 RPE Snatch
3 Snatch @7/10 RPE Snatch
*Rest as needed between set
Metcon – 12 Min ARMAP
12 T2B
12 DB OH Squats Each Arm
Tuesday
Buy in – 3 Sets
5 Single Leg Kettlebell Deadlift (each leg)
10 Alternating Kettlebell Gorilla Rows
5 Single Leg Step Down (each leg)
*Rest as needed between sets
A) 3 Strict Press @6/10 RPE
3 Strict Press @6.5/10 RPE
3 Strict Press @7/10 RPE
3 Strict Press @7/10 RPE
*Rest as needed between sets
B) 2 Power Clean + 1 Push Jerk @6.5/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
2 Power Clean + 1 Push Jerk @7.5/10 RPE
2 Power Clean + 1 Push Jerk @6/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
*Rest as needed between sets
Metcon – 8 Minute AMRAP
15 Buprees
15 KBS 53/35
Wednesday
Buy in – 3 Sets
1:00 Ski OR Row (increasing pace)
10 Hand Release Push Up
:30 Straight Arm Plank
5 Single Arm Bench Press (each side, moderate)
Metcon -AMRAP 20 Minutes
12/10 Calorie Ski OR Row
12 GHD Sit Ups
12 Dumbbell Bench Press (2×50/35)
A) 3 Bench Press @6/10 RPE
3 Bench Press @6/10 RPE
3 Bench Press @7/10 RPE
3 Bench Press @7/10 RPE
*Rest as needed between sets
Thursday
Buy in – 2 Sets
1:00 Row (moderate)
15 Banded Good Morning
:30 Handstand Hold
5 Broad Jump
-Then-
2 Sets
2 Negative Handstand Push Up
3 Box Jump w/Step Down
4 Dumbbell Snatch (increasing weight)
Metcon – As many rounds and reps as possible in 20 minutes of:
15 box jump-overs 24/20
10 dumbbell snatches 50/35
5 handstand push-up
A)3 Power Snatch @6/10 RPE
3 Power Snatch @6/10 RPE
3 Power Snatch @6/10 RPE
3 Power Snatch @6/10 RPE
*Rest as needed between sets
Friday
Buy in – 2 Rounds
90 second Bike / 30 Second Wall Sit / 30 Single Unders / 10 Jumping Pull Ups / 10 Cossack Squats
Mobility – Pain Ball on Hips
A) 5 sets – 5 Back Rack Box Squat @7-8/10 RPE
*Rest as needed between sets
Partner Throwdown Friday
16 min AMRAP
50 Cal Bike
10 Bar Muscle Ups
200 Single Unders
10 Bar Muscle Ups
June 9, 2025
