Monday
Buy in – 2:00 Ski OR Row (increasing pace)
-Then-
3 Sets
5 Hanging Scap retractions
5 Kip to Swing
5 Box Dip
then 2 sets
10 Pass Throughs/ 10 Cossack Squats/ 10 PVC OHS
Metcon – 3 Sets (1 set every 7 minutes)
9-6-3
Overhead Squats (115/80)
Bar Muscle Ups 6-4-2 or low bar 9-6-3
A)4 sets – 1x 3 Position Back Squat @65-80% 1RM Back Squat
*Rest as needed between sets.
**3 Positions: parallel, just below parallel, and in the hole
B) 5 Minute EMOM
2 Back Squat @80-85% 1RM Back Squat
Tuesday
Buy in – EA Warm Up
A) 4 sets – 1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @60-70+% 1RM Power Clean
*Rest as needed between sets
B) 5 Minute EMOM
2 Power Clean @75-75+% 1RM Power Clean
C) 3 Sets
:30 Single Arm Plank (each side)
10 Landmine Twist (each side)
Metcon – For Time:
30 Clean and Jerks (95/65)
-straight into-
3 Rounds
20/16 Calorie Bike
50 Double Unders
Wednesday
Buy in- 2 Sets
1:00 Row OR Ski (moderate)
:30 Handstand Hold
20 Step Back Lunge
20 Alt. Leg V-Up
A) 3 Sets
5 Push Up + 20 Shoulder Taps + 5 Push Up
10 Single Arm Kettlebell Swing (each arm)
30 Single Dumbbell Walking Lunge
*Rest as needed between sets
B) 4 Sets
5 Wide Grip Bench Press @70-75% 1RM Bench Press
14 Dumbbell Alternating Single Arm Row @7/10 RPE
*Rest 2 minutes between sets
Metcon – 5 Rounds
15 GHD Sit Ups
50ft Kettlebell Racked Lunge (2×44/26)
25ft Handstand Walk
Thursday
Buy in – 2 Rounds
1 min row / 10 Hip Flow to Lunge / 10 Banded Good Mornings / 5 Box Jump Overs / 10 Empty Bar Front Squats
A) 5 Sets – 4 Front Squat @70+% 1RM Front Squat
Metcon – AMRAP 20 Minutes
500m Row
21 Box Jump Overs (24/20)
12 Deadlifts (225/155)
Friday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 3 Sets
3 Pause Tall Jerk @5/10 RPE
*Rest as needed between sets.
**Pause in split for 5 seconds
B)4 working sets – 2 Pause Split Jerk @60-78% 1RM Split Jerk
*Rest as needed between sets.
**Pause in split for 3 seconds.
Partner Throwdown Friday 18 minute AMRAP
One Partner Runs 200m
then Syncro
18 KBS 53/35
12 Burpees
then other partner runs and repeat
September 22, 2025
