Monday
Buy in – 3 Sets
30 Calf Raises
10 Weighted Hip Extensions
10 Mod-Heavy Kettlebell Swings
A) 15 Minute EMOM
1 Front Squat @70-80% 1RM Front Squat
Metcon – AMRAP 25 Minutes
400m Run
5 Rounds of “Cindy”
5 Strict Pull Up
10 Push Ups
15 Air Squats
Tuesday
Buy in – 2 sets
90 sec Erg / 15 Sit ups / :15-30 sec Wall Facing HS Hold / 5 Inch Worms + 2 Push ups
Metcon – 3 Sets
AMRAP 5 Minutes
3 Wall Walks
15 GHD Sit Ups
15/12 Calorie Bike
*Rest 2 minutes between sets.
**Pick up where you left off each set.
A) 12 Minute EMOM
1 Power Clean and Push Jerk @70-80% 1RM Clean and Jerk
B) 3 Sets
1:00 Weighted Forearm Plank
20 Alternating Dumbbell Hammer Curls
*Rest as needed between sets
Wednesday
Buy in – 2 Rounds, 5 reps each of – Shrug, High Pull, Muscle Snatch, Snatch Grip Push Press, Drops, Power Snatch
Mobility – Pain Ball on Shoulder + Banded Pec to Lat stretch
A) 12 Minute EMOM
1 Power Snatch @70-80% 1RM Power SnatchB)
B) 3 Sets
3 Snatch Pull @100% 1RM Snatch
*Rest as needed between sets
Metcon – 3 Sets
3 Rounds
12 Lateral Burpee Over Bar
9 Power Clean (95/65)
-rest 3 minutes between sets-
Thursday
Buy in – EA warm up
A) Strict Press – Build to a Heavy Double
B) Push Press – Build to a Heavy Single
Metcon – “Dirty Thirty”
30 reps of Each
Air Squats
KB Swings 53/35
Sit ups
Box Jumps 24/20
Burpees
Wall Balls 20/14
March 30, 2026
