Monday
Buy in – EA Warm up
A) 10 Minute EMOM
1 Front Squat
*Start around 70% and build to a heavy single for the day. If you don’t feel good, stay around the 70-85% rangey
Metcon- 14 Min AMRAP
25/20 Cal Bike
18 C2B Pull ups
1 min rest
Buy out – Foam Roll Back and Lats
Tuesday
Buy in – 3 Rounds
350m Row / 10 Hip Flow To Lunge / 10 Banded Good Mornings / 10 Ring Rows
Conditioning
1000m Row @70% Effort
-rest 3 minutes-
10x 200m Row @80% Effort
-rest 30 seconds after each set-
1000m Row @90% Effort
*Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes)
A) 7 Minute EMOM
1 Power Clean
*Start at 85% and build to a heavy single.
Wednesday
Buy in – 2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 10 Minute EMOM
Min 1 & 2: 1 Split Jerk @70% 1RM Split Jerk Min 3 & 4: 1 Split Jerk @75% 1RM Split Jerk Min 5 & 6: 1 Split Jerk @80% 1RM Split Jerk Min 7 & 8: 1 Split Jerk @85% 1RM Split Jerk Min 9: 1 Split Jerk @90% 1RM Split Jerk Min 10: 1 Split Jerk @90+% 1RM Split Jerk
B)4 Sets
L-Seated Dumbbell Z Press @ 8.5-9/10 RPE
7 Double Dumbbell Push Press @ 6-7/10 RPE
Rest as needed between sets
C) 5 Barbell Front Rack Step Up (each leg)
@8-9/10 RPE
3 Barbell Front Rack Step Up (each leg)
@8-9/10 RPE
3 Barbell Front Rack Step Up (each leg)
@8-9/10 RPE
3 Barbell Front Rack Step Up (each leg)
@8-9/10 RPE
*Rest 2 minutes between sets.
Thursday
Buy in – 2 Sets
1:00 Bike (moderate to fast)
5 Back Squats (building in weight)
3-5 Push Jerk (building in weight)
Workout Prep
1 Set (at workout pace)
2-3 Back Squats (at workout weight)
2-3 Shoulder to Overhead (at workout weight)
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (115/80)
Back Squats (155/105)
A) 3 Sets
5 Dumbbell Incline Bench Press @9/10 RPE
3-5 Weighted Pull Up (Heavy!)
Rest 90-120 seconds between sets
October 27, 2025
