Monday
Buy in – EA Warm Up
A) 7 Sets (New set every 1:30)
1 Pause Front Squat + 1 Front Squat
*Start around 65% and work up to 80-85% of 1 RM Front Squat over the course of the 7 sets.
*3 sec pause at the bottom
B) 7 Sets (New set every 1:30)
1 Pause Back Squat + 1 Back Squat
*Start around 65% and work up to 80-85% of 1 RM Back Squat over the course of the 7 sets.
*3 sec pause at the bottom
C) 3 Sets
:45 Plank on Rings (put feet up on box)
12 Weighted GHD Sit Ups
20 Weighted Abmat Sit Ups
*Rest as needed between sets.
Tuesday
Buy in – 3 Sets
:45 easy Ski (damper 10)
3-5 Negative Strict Handstand Push Up
5 Squat Cleans (start with empty bar and build)
Metcon – 3 Sets
12-9-6
Squat Clean (115/80)
9-6-3
Strict Handstand Push Ups
-rest 3 minutes between sets-
A) Push Press – build to a heavy 3
Buy out – 3 x 8-10 Ring Rows
March 16, 2026
