Monday
Buy in – 2 Rounds
200 m Jog / 10 Ring Rows / 5 Inchworms / 10 Hang Scap Retractions / 5 Air Squats
A) Bench Press – 5 sets of 3 @ 6-7/10 RPE
Metcon – 25 min AMRAP
1 Mile Run
in remainder of time
Max Rounds of Cindy
Tuesday
Buy in – EA Warm up
A) High Hang Muscle Clean – 3 sets of 3 @ 5/10 RPE
B) Hang Clean – 5 sets of 3 @ 55-65%
C) Back Squat – 5 sets of 3 @ 55-65%
Metcon – for time
20 Toes To Bar
20 OHS (75/55)
20 Lateral Burpees Over Bar
rest 3 min
20 Lateral Burpees Over Bar
20 OHS (75/55)
20 Toes To Bar
Rx+ 30 reps of each
Wednesday
Buy in – 2 Rounds
2 min Skipping Practice (singles, doubles, cross overs, others) / 5 of each from Hang – Shrugs, High Pull, Power Clean / 5 Broad Jumps / 15 Banded Pull Aparts / 5 Seated T-spine Rotations
Metcon – 3 sets (1 every 7 minutes) (5:30-6 min cap each set)
5 Rounds
40 Double Unders
4 Power Clean and Jerks *
*weights
set 1 – 95/65
set 2 – 115/80
set 3 – 135/105
A) Barbell Bent Over Row – 3 sets of 10 @6-7/10 RPE
Buy out – Foam Roll Calves and Low Back
Thursday
Buy in – 1 round
10 Hip Flow To Lunge / 10 Worlds Greatest Stretch per Side / 10 Banded Good Morning / 20 Banded Pull Aparts
Metcon –
Tabata Conditioning Intervals:
5 Sets
4 Rounds (20 seconds on/10 seconds off)
Max Row Calories
-directly into-
4 Rounds (20 seconds on/10 seconds off)
Max Ski Calories
-directly into-
4 Rounds (20 seconds on/10 seconds off)
Max Bike Calories
*Rest 2:30 between sets.
Friday
Buy in – EA Warm up
Super Set – 4 – 5 sets
3 Front Squats @60-70%
3 Incline DB Bench @7-8/10 RPE
3 Weighted Pull Ups @6-7/10 RPE
rest as needed between sets
Partner Throwdown Friday
4 Rounds
Partner 1 – 15/12 Cal Erg
Partner 2 – 15 GHD or 25 Abmat Sit ups
then between the two partners complete 20 front squats @ 135/95
May 11, 2026
