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
Wednesday
Buy in – EA Warm up
A) Bench Press – build to a heavy 2
Metcon – 6 Sets
18 Wall Ball (20/14)
12 Toes to Bar
6 Dumbbell Snatch (50/35) Rx+ 70/50
-rest 90 sec between sets-
Thursday
Buy in – 2 Rounds
2 min Bike / 5 Snatch Pulls + 5 Snatch High Pulls + 5 Power Snatch @ 5/10 / 10 Banded Pull Aparts
Mobility – Lat to Pec Stretch
A) 3 Sets
1 Snatch Deadlift to Below the Knee + 1 Snatch Deadlift to Above Knee + 2 Pause Snatch @65-73% 1RM Snatch
*Pause in the receive for 3 seconds.
**Rest as needed between sets.
4 Sets
1 Snatch Deadlift to Below the Knee + 1 Snatch Deadlift to Above Knee + 2 Pause Snatch @75-80% 1RM Snatch
*Pause in the receive for 3 seconds.
**Rest as needed between sets.
Metcon – 7 Sets (1 set every 2 minutes)
12/10 Calorie Bike
Rx+ 15/12 cals
Friday
Buy in – 2 Rounds
10 Front To Back Lunges (right leg forward, right leg reverse = 1 rep) / 10 Single Arm DB Press / 10 Banded Face Pulls / 20 Mountain Climbers
A) 5 Super Sets –
10 DB Seated Press 8/10 RPE
10 BB Curls 8/10 RPE
rest 90sec
Partner Throwdown Friday!!
20 Min AMRAP Alternate rounds
10 Hang DB C+J (35/20s)
50 Ft DB Front Rack Walking Lunge
10 Cal Bike
March 16, 2026
