Monday
Buy in – EA warm up
A) 4 sets – 1 Tempo Front Squat + 2 Front Squat @60-75% 1RM Front Squat
B) 5 Minute EMOM
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @78% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @80-80+% 1RM Front Squat
Metcon- 6 Rounds
8 Dumbbell Box Step Overs (2×40/25) (20″)
12 Dumbbell Snatches (40/25)
36 Double Unders
Tuesday
Buy in – 3 Sets
:30 Row (moderate)
25ft Farmer Carry (moderate)
Metcon – 20 Minute AMRAP
20/16 Cal Row
50ft Farmers Carry (2×50/35)
*Add 50 feet after each round
A) 4 sets – 1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @62-75% 1RM Power Clean
B) 6 Minute EMOM
Min 1: 1 Power Clean @80% 1RM Power Clean
Min 2: 1 Power Clean @82% 1RM Power Clean
Min 3: 1 Power Clean @85% 1RM Power Clean
Min 4: 1 Power Clean @80% 1RM Power Clean
Min 5: 1 Power Clean @82% 1RM Power Clean
Min 6: 1 Power Clean @85% 1RM Power Clean
Wednesday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 6 Minute EMOM
3 Split Jerk @65% 1RM Split Jerk
3 Split Jerk @70% 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 @80+% 1RM Split Jerk
B) 10 Seated Dumbbell Strict Press @6/10 RPE
7 Seated Dumbbell Strict Press @7/10 RPE
7 Seated Dumbbell Strict Press @8/10 RPE
5 Seated Dumbbell Strict Press @8.5/10 RPE
*Rest as needed in between sets
C) 3 Sets
:30 Single Arm Plank (right arm)
10 Russian Twists
:30 Single Arm Plank (left arm)
10 Russian Twist
*Rest as needed between sets
Metcon – For Time:
21-15-9-9
Thruster (95/65)
Lateral Burpees over the Bar
Thursday
Buy in – 2 Rounds
200m Run / 10 Hip Flow To Lunge / 10 Banded Glute Bridge / 10 PVC OHS
then 2 Rounds – 5 Snatch Pull / 5 Snatch High Pull / 5 Snatch Pull / 5 OHS
A) 3 Snatch @60% 1RM Snatch
2 Snatch @65% 1RM Snatch
1 Snatch @70% 1RM Snatch
3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @70% 1RM Snatch
Metcon – 15 Minute AMRAP
400m Run
21 KBS 53/35
12 T2B
Friday
Buy in – 2 Sets
:30 Ski (moderate)
10 Handstand Shrugs
3 Negative Handstand Push Up
then – 3 Sets
10 Barbell Curl
:30-:45 Ring Support Hold
15-20 Bench Dip or 10 Ring Dip
*Rest as needed between sets
A) 3-4 Sets
15 Dumbbell Incline Bench Press @6-7/10 RPE
5 Strict Pull Ups + 10 Kipping Pull Ups (no butterfly!)
*Rest 90-120 seconds between sets
- If you don’t have kipping pull ups do 10 unbroken strict banded
Partner Throwdown Friday
3-3-3-4 Minute Intervals
Partner 1: 10 Chest to Bar Pull Ups
Partner 2: 6 Strict Handstand Push Ups
*Each completes both stations. Switch which station you start with each set.
-Directly into-
Max Calorie Ski (OR Row) (both on a machine)
*Rest 1 minute between sets.
RX+ 15 C2B and 9 Strict HSPU
September 15, 2025
