September 15-21!!

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

Categories: