Monday -closed
Tuesday
Buy in – EA Warm up
A) 3 Split Jerk @68% 1RM Split Jerk
2 Split Jerk @72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
3 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
1 Split Jerk @78% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @78% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
*rest as needed between sets
Metcon –
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
Wednesday
Buy in – 2 sets
90 sec Ski / :20 sec HS Hold / 5 Broad Jumps / 10 Prisoner Good Mornings / 10 Squat to Stand
Metcon – for time
40-30-20-10 Box Jumps Overs (24/20)
*50 foot HS walk after each set (or 3-5 Wall Walks)
A) Back Squats
8 @6.5/10, 6 @7.5/10, 4 @8/10, 2 @9/10, 4 @8/10, 6@7.5/10, 8 @6.5/10
B) Barbell Bicep Curls – Accumulate 60 total BB curls using a load where you can complete the work in 3 sets or less
Thursday
Buy in- EA Warm Up
Metcon –
3 sets
21-15-9 (Female: 18/12/6)
Calorie Row
Calorie Ski
Calorie Bike
*Rest 3-5 minutes between sets.
*Note: Goal is max sustainable output for all sets this week
Friday
Buy in – 1. Movement Prep/Activation
2 Sets
1:00 Ski OR Row (increasing pace)
10 Shrugs in Handstand
10 Hanging Scap Retractions
10-15 Banded Good Morning
-Then-
2 Sets
2 Strict Handstand Push Up w/1-2 Abmats
4 Knees to Hips
6 Deadlift (increasing weight)
Partner Throwdown Friday
8 Rounds alternating
6 Strict Handstand Push Ups
12 Toes to Bar
15 Deadlifts (185/125)
A) Build to a Heavy 3 Bench Press
May 19, 2026
