Monday
Buy in – 2 Rounds
1:00 Ski (OR Row) (moderate)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
10 Alternating V Ups
5 Kip to Swing
A) 2 Sets
5 Bench Press @6-6.5 RPE
2 Sets
3 Bench Press @7-7.5 RPE
2 Sets
1 Bench Press @8-8.5RPE
*7 Push Up after each set.
**Rest as needed between sets.
Metcon – 2 sets:
AMRAP 2 Minutes
70 Double Unders
Max Wall Walk in the time remaining
-rest 2 minutes-
AMRAP 2 Minutes
70 Double Unders
Max Toes to Bar in the time remaining
-rest 2 minutes b/t sets-
Buy out – Roll out quads and low back
Tuesday
Buy in – 2 Sets
1:00 Bike (moderate)
10 Overhead Squat (45/35)
10 Hanging Ring Scap retractions
5 Ring Kip to Swing
3-5 SUPER Slow Ring Dip
then 2 sets – 10 Slow Cossack Squats / 10 Hip Flows
A) 3 Back Squat @60%1RM Back Squat
3 Back Squat @65%1RM Back Squat
3 Back Squat @70%1RM Back Squat
3 Back Squat @75%1RM Back Squat
3 Back Squat @75%1RM Back Squat
*Rest as needed between sets
Metcon – 5 sets
18/14 Calorie Bike
12 Overhead Squat (95/65)
4 Ring Muscle Up
-rest 1:1 b/t sets-
Buy out – Foam Roll lats
Wednesday
Buy in – 2 Round
1 min Row / 5 Broad Jumps / 1 min Ski / 10 Deadbugs / 10 Clamshells / 10 Ring Rows
Metcon –
3 Rounds
9 Box Jump Over (30/24)
15 Calorie Ski
-rest 3 minutes-
3 Rounds
21 Calorie Row
15 Calorie Ski
-rest 3 minutes-
3 Rounds
9 Box Jump Over (30/24)
21 Calorie Row
-rest 3 minutes-
3 Rounds
9 Box Jump Over (30/24)
15 Calorie Ski
21 Calorie Row
Rx+ 12/18/24
if time buy out
3 Sets
10 Supinated Grip Dumbbell Rows @6/10 RPE
*Rest as needed between sets
Thursday
Buy in – EA Warm up
A) 5 Sets
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!
B) 3 High Hang Power Snatch @55% 1RM Power Snatch
2 High Hang Power Snatch @60% 1RM Power Snatch
1 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @60% 1RM Power Snatch
2 High Hang Power Snatch @65% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
1 High Hang Power Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
Metcon – 21-15-9
Russian KBS (70/53)
Burpees
Friday
Buy in – 3 Rounds
1:00 Jog Shuttle Runs
15 Banded Good Morning
2 Foot Clamp Practice Reps
10 Single Arm KB Deadlift R/L (Light-Moderate)
Partner Throwdown Friday!!
10 Rounds
2 Rope Climb
3 Deadlift (315/205)
5 Shuttle Run (50ft)
Alternate Rounds with partner
A) 5 Sets
6 Back Rack Box Step Up @7-8/10 RPE
3 Bench Press @70-80% 1RM Bench Press
3 Weighted Pull Up @8/10 RPE
*Rest as needed between sets
March 31, 2025
