Monday
Buy in – EA Warm up
A) Back Squats – 5 sets @79-84%
B) Front Squats – 5 sets @84-89%
C) 4 Sets
12 Pendlay Row
10 SA DB Row
rest as needed
D) Core Work – 3 Sets
10 Med Ball Toss Rotational (each side)
5-7 Strict T2B or leg lifts
5 KB Windmills (each arm)
Tuesday
Can choose to do yesterdays strength day or this
Buy in – 2 Rounds
1 min Row / 5 Knees To Elbows / :20 Sec Wall Facing HS hold into slow Negative / 20 Banded Pull Aparts
Metcon – 7 sets
15/12 cal Row
12 T2B
6 Wall Facing Strict HSPU
A) 2 x 6 min EMOM rest as needed between
Min 1 , 3 , 5: 40 sec max effort crossovers
Min 2 , 4 , 6: 40 sec Elbow Plank
Wednesday
Buy in – 2 Rounds
250m Row / 15 Banded Goodmornings / 5 Squat Jumps / 7 SL KB Deadlift / 5 Box Jumps
A) 3 sets – 5 Double Dumbbell Push Press + 5 Double DB Push Jerk + 5 Double DB Split Jerk
rest as needed between sets
B) Build to a Heavy 5 DB Push Jerk
then
2 Sets – 20 Unbroken DB Push Press 7.5-8/10
Metcon – For time:
25 Deadlifts (225/155)
15 Box Jump Overs (30/24)
-rest 1:1 b/t sets-
50 Deadlifts (185/125)
30 Box Jump Overs (24/20)
Thursday
Buy in – 2 Rounds
10 Roll and Reach / 10 Deadbug / 10 Dynamic Squat Stretch / 5 Worlds Greatest Stretch (R/L) / 5 Tempo Goblet Squats 3:1:2:1
A) Back Squat 5×3 @79-84%
B) Front Squats 5×3 @84-89%
Metcon –
AMRAP 6 Minutes
5 rounds
4 Lateral Burpee over Bar
6 Power Clean and Jerk (75/55)
-then-
Max Calorie Ski (OR Row)
-rest 4 minutes-
AMRAP 6 Minutes
4 rounds
5 Burpee to Bar
7 Calorie Ski (OR Row)
-then-
Max Bar Muscle Ups
Friday
Buy in – 2 Rounds
2 Min Skipping Practice / 10 Hand Release Push Ups / 10 SA DB Bench (each arm) / 10 Ring Rows
A) 9 Wide Grip Bench Press@7/10 RPE
7 Wide Grip Bench Press @8/10 RPE
5 Wide Grip Bench Press @9/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press@7/10 RPE
*Rest as needed between sets.
B) 4 Sets
10 Single Arm Tempo Dumbbell Row (5 second eccentric, explode up row) @6-7/10 RPE (each side)
10 Pause Dumbbell Reverse Flies w/1 second pause at the top of each rep@6/10 RPE
Rest as needed between sets
Partner Throwdown Friday
3 Rounds for time
20 Syncro Alternating DB Snatch (50/35)
20 Syncro Sit ups
150 Cross overs accumulated
November 24, 2025
