Monday
Buy in – 2 Sets
200m Row (Increasing pace)
10 Wall Ball (light)
5 Strict Chin Up
2-3 Foot clamps
A) 4 Sets – 1x 3 Position Back Squat @60-75% 1RM Back Squat
*Positions: Just Above Parallel, Parallel, In the Hole
**Rest as needed between sets
B) 5 Minute EMOM
2 Back Squat @80-80+% 1RM Back Squat
Metcon – 4 Sets
AMRAP 3 Minutes
10 Power Snatch (95/65)
20 Wall Ball (20/14)
Max Rope Climbs
-rest 3 minutes b/t sets-
Tuesday
Buy in – EA Warm up
A) 4 sets – 1 Hang Power Clean + 1 Power Clean from Below the Knees + 1 Power Clean @60-70% 1RM Clean
B) 5 Minute EMOM
2 Power Clean @73-75% 1RM Power Clean
Metcon – 20 Min AMRAP
15/12 Cal Bike
7 Burpee Box Get Overs (48/40)
10 Power Cleans (115/80) can sub for DB if you want Odd object work
-rest 1 minute b/t rounds-
Wednesday
Buy in – 3 Sets
1:00 Ski (increasing pace)
10 Ring Kip to Swing
2-4 Slow Negative Ring Dip
10 Step Back Lunges
Metcon – 4 Rounds
4 Ring Muscle Ups
16/13 Calorie Ski
50ft Dumbbell Lunge (2×50/35) – hold any way
A)4 Sets
5 Bench Press @65-75% 1RM Bench Press
10 Supinated Grip Barbell Row @6-7/10 RPE
*Rest 2 minutes between sets
Thursday
Buy in – 3 sets
1:00 Row (increasing pace)
50 Single Under
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
Mobility – 10 Hip Flow To lunge / 1 min Banded Front Rack / 10 Hip Flow To Lunge
A) 5 Sets
5 Front Squat @63-68% 1RM Front Squat
*Rest as needed between sets
Metcon – For time:
15/12 Calorie Row
30 Double Under
Wall Walk
*Start @ 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)
Friday
Buy in – 2 Rounds
1 min Bike / 10 SA DB Strict Press / 45 sec Hollow Hold / 10 Spilt Step outs / 10 Empty Bar BTN Split Jerks
A) 3 Sets – 2 Behind the Neck Pause Split Jerk @62-75% 1RM Split Jerk
B) 3 Sets
1 Behind the Neck Split Jerk @78-80% 1RM Split Jerk
*Rest as needed between sets
Partner Throwdown Friday
18 Min AMRAP – alternate rounds
10/8 Calorie Bike
5 Strict Pull Up
5 Bench Press (135/85)
10/8 Calorie Bike
September 8, 2025
