Monday
Buy in – EA Warm Up
Conditioning- 7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 C
A) 6 Minute EMOM
2 Power Clean @75-80% 1RM Power Clean
Tuesday
Buy in – 2 Sets
1:00 Row (easy to moderate)
10 Overhead Plate Step Back Lunge (light)
20 Lateral Hop Over Bar
5 Burpee
A)5 sets – 2 Position Back Squat @65-85% 1 RM Back Squat
*2 Positions are Just Below Parallel and In the Hole
B) 5 Minute EMOM
2 Back Squat @80-85+% 1RM Back Squat
Metcon – @0:00
7 sets (1 set every 90 seconds)
5 Lateral Burpee over DB
25ft DB Overhead Walking Lunge (50/35)
5 Lateral Burpee over DB
@15:00
7 sets (1 set every 90 seconds)
5 Lateral Burpee over Bar
10 Power Snatches (95/65)
5 Lateral Burpee over Bar
Wednesday
Buy in – 3 Sets
5 Deficit Push Up + 30 Shoulder Tap + 5 Deficit Push Up
10 Single Arm Kneeling Kettlebell Swing (each arm)
20 Alternating Jumping Lunge
*Rest as needed between sets
A) 5 Sets
5-5-5-3-3
Bench Press
*Start at 70% and build in weight as reps decrease.
7 Double Dumbbell Row @7-8/10 RPE
*Rest 2 minutes between sets
B) 4-5 Sets
7 Double Dumbbell Front Foot Elevated Lunge @7-8/10 RPE
10 Double Dumbbell Jump Squat (jump as high as you can) @6-7/10 RPE
*Rest 2 minutes between sets
C) 4 Sets
8x 2in Deficit RDL @7/10 RPE
100ft Heavy KB Goblet Hold Walk
*Rest 2 minutes between sets
Thursday
Buy in – EA Warm up
A)2 Pause Split Jerk @75% 1RM Split Jerk
1 Pause Split Jerk @78% 1RM Split Jerk
1 Pause Split Jerk @80% 1RM Split Jerk
*Pause in split for 3 seconds.
B) 5 Minute EMOM
1 Split Jerk @85% 1RM Split Jerk
Metcon –
2 Sets
AMRAP 8 Minutes
18/15 Calorie Bike
9 Double DB Hang Clean (50/35)
3 Wall Walks
-rest 3 minutes b/t sets-
Friday
Buy in – 2 Rounds
1 min Row / 10 Ring Swings / 5-10 Box Dips / 10 Pass Throughs / 10 PVC OHS / 10 PVC Snatch Grip Push Press
A) 5 sets – 2 Snatch Balance + 1 Overhead Squat @60-80% 1RM Snatch
B) Full Snatch Work
Partner Throwdown Friday – You go I go
5 Sets Each
3 Ring Muscle Up or 6 Low Ring Transitions
16 Dumbbell Front Squats (2×40/25)
13/10 Calorie Row
October 6, 2025
