Monday
EA warm up
A) 4 sets – 2 Tempo Front Squat + 2 Front Squat @70-70+% 1RM Front Squat
*Rest as needed between sets.
**Tempo is 32X0 (3 Seconds down, 2 seconds in the bottom, explode up, no pause before next rep).
Metcon – 20 min AMRAP
500m Row
500m Ski
Tuesday – Closed
Wednesday
Buy in – 2 Rounds
90 Sec Bike / 10 Banded Good Morning / 5 Muscle Cleans/ 5 Tall Cleans
Mobility – Banded Front Rack and banded wrist stretch
A) 4 sets – 1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @60-75% 1RM Power Clean
*Rest as needed between sets.
**All touch and go
B) 5 Minute EMOM
2 Power Clean @75-85% 1RM Power Clean and Jerk
Metcon – 5 Sets (1 set every 3 minutes)
18/15 Calorie Bike
15 Deadlifts (185/125)
Thursday
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 @65-80+% 1RM Split Jerk
B) 4 Sets
7 L-Seated Dumbbell Z Press @8/10 RPE
14 Double Dumbbell Row @6-7/10 RPE
*Rest as needed between sets
Metcon – 2 Sets
AMRAP 8 Minutes
4 Strict Chin Ups
16 Wall Balls (20/14) (10/9ft)
48 Double Unders
-rest 2 minutes between sets-
Friday
Buy in – 3 Sets
0:40 Machine (moderate to fast) (your choice)
2 Burpee
4 Pull Up
6 Thruster (empty bar to workout weight)
8 Sit ups
A) 3 Sets
:45 Single Arm Plank Right Arm
10 Straight Arm Standing Russian Twists with KB
:45 Single Arm Plank Left Arm
10 Straight Arm Standing Russian Twist with KB
*Rest 2 minutes between sets
B) 5 Minute EMOM
3 Back Squat @75-80+% 1RM Back Squat
Partner Throwdown Friday
For Time:
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHD Sit Ups
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Burpee Pull Ups
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHD Sit Ups
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
September 29, 2025
