Monday
Buy in – EA Warm up
A) Front Squat EMOM – 7 min x 3 reps starting at 65% and build
B) Back Squat EMOM – 7 min x 3 reps starting at 65% and build
Metcon – 6 Rounds
8/6 cal Bike
8 Double KB Front Squats (53/35s)
8 T2B
rest 1 min between rounds
Rx+ 10/8, 10, 10
Tuesday
Buy in – 3 Rounds
7 Single Arm + Single Leg Deadlift (each side) / 10 Sumo Stance Deficit Kettlebell Deadlift (stand on 45# bumpers) / 7 Kettlebell Snatch (each arm)
Metcon –
12-9-6
Deadlifts (275/185)
Box Jump Overs (30/24)
rest 5 min
15-12-9
Deadlifts (185/125)
Box Jump Overs (24/20)
A) Clean Pull – 4 sets x 5 Clean Pull @8/10 RPE
B) 3 sets – 30 Plank Shoulder Taps / 15 GHD Sit ups / 30 Abmat Sit ups
Wednesday
Buy in – 3 Rounds
1 min Row / 10 Push ups / 30 sec HS hold / 50 ft Bear Crawl / 10 Banded Ext Rotations
A) Bench Press Waves
Metcon
3 Sets
9-12-15 (female 8-10-12) cal Row
1-2-3 Wall Walks or Rx+ 25ft HSW
rest 3 min Btw sets
Thursday
Buy in – 2 Rounds
90 sec Skipping Practice / 5 each from high hang – Pull, High Pull, Power Snatch / 10 Pass Throughs / 10 Ring Rows
A) 3 Sets
2 Snatch Lift off to Below the Knee + 2 Pause Snatch @60-70% 1RM Snatch
*Pause in the receive for 3 seconds.
4 sets:
2 Snatch Lift off to Below The Knee + 1 Pause Snatch @75-75+% 1RM Snatch
*Pause in the receive for 3 seconds.
Metcon – 15 Min 7-8/10 RPE
30 Double Unders
10 Ring Rows
30 Cross Overs
10 Burpees
30 DB Ground to over Head (50/35)(alternate between snatch and clean and jerk, from the floor or hang)
Buy out – Foam Roll calves and low back
Friday
26.2
Warm up
2 min Bike then 1 min easy row into 1 min moderate row
Mobility/ Activation
2 Rounds
10 Banded Lat activation (each side)
5 Worlds Greatest Stretch (each side)
8 Banded Eccentric internal rotation
:15 sec active hang
8 Hanging Scap Circles or Scap Pullups
8 Kip Swings
4 Inchworms + Pushup
Then
2-3 Rounds (RD1: Pullup, RD2: C2B, RD3: RMU
:20 fast bike
20ft overhead Walking Lunges
4-6 Alt dumbbell Snatch @ workout weight
5 Pullups/5 C2B/1-4 RMU
-Rest 60sec b/t rounds-
26.1 – For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
March 3, 2026
