Monday
Buy in – 2 Sets
1:00 Jog/Run (increasing pace) (row)
10 Kip to Swing
10 Alt. Leg V-Up
10 Walking Lunge
A) Back Squats – 3×3 @ 65-75%
B) Front Squats – 3×3 @70-80%
Metcon – 3 Sets: (1 set every 7 minutes)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (2×35/25)
20ft Front Rack Dumbbell Walking Lunge (2×35/25)
200m Run
Tuesday
Buy in – EA Warm Up
A) High Hang Power Snatch x3 – 5 sets at 65-70%
B) Core work- 2 sets
20 GHD / 45sec Weighted Plank / 20 DB Russian Twists
Metcon – 5 Sets (1 set every 5 minutes)
50/40 Cal Bike
Wednesday
Buy in – 2 Rounds
1 min Row / 5 Broad Jumps / 10 Ring Rows / 20 Banded Pull Aparts / 5 Empty Bar Tall Power Cleans
A) Above the Knee Squat Clean x3 – 5 sets at 70-75%
Metcon – For time
2000m Row
50 Box Jumps (24/20)
25 Power Clean and Jerks (155/105)
15 Strict Chin Ups
Thursday
Buy in – 2 Rounds
1 min Erg / 5 inch worm w/push up / :20 Wall facing Handstand Hold / 10 Single Arm Suitcase Deadlift
Mobility – 10 Hip flow to lunge / 10 Cossack squat w/ rotation
A)Incline Bench Press – 5×15 @6-7/10RPE
10 Lateral Raise During rest
*rest 2 min between sets
Metcon- 2 sets – 3 Rounds
4-6 Wall Facing HSPU
18 DB Deadlifts (40/25)
rest 2 min between sets
Friday
Buy in – EA Warm up
A) Strict Press – Build to a Heavy 3
then max reps empty bar Push Press unbroken go as fast as you can but make sure of full range of motion
Partner Throwdown Friday
”Nasty Ninety”
90 Air Squats
90 KBS 53/35
90 Sit Ups
90 Box Jumps
90 Burpees
90 Wall Balls 20/14
*switch whenever you like between the partners but must finished 90 air squats before you move onto KBS and so on
November 3, 2025
