MONDAY
Strength/Skill
Every 2:00 x 4 sets:
1 Hang Clean + 3 Front Squats
*All sets @ 80-90% of heavy complex from last week (1/5/26). Maintain weight across all sets with minimal building. Clean can by any style
*Estimate by using ~70-80% of 1RM clean if you did not do test
Workout Of The Day
8 min AMRAP
3 Rounds
10 Hang Power Snatch – (35/25kg)
25 Double Unders
into
AMRAP in remaining time
5 Hang Power Snatch – (52/34kg)
25 Double Unders
Top Scores – 7 total rounds (3 buy in + 4 AMRAP)
Minimum Goal – 5 total rounds
TUESDAY
Strength/Skill
Every 2 min x 4 sets (alt. 2 each)
Set 1) 6-10 reps Floor Leg Drives
Set 2) 6-10 reps Wall Leg Drives
*Focus on timing of leg drive, balance, and strong base of support while inverted.
Workout Of The Day
For time
1000/900m Row
30 V-ups
40 Kipping HSPU
30 V-ups
1000/900m Row
Time Cap – 16 min
Top Scores – 12 min
WEDNESDAY
Strength
Every 3:00 x 4 sets:
4 Hand Release Deadlifts @ 74-82%
*Build across sets within the % range. Focus on creating a strong brace with every hand release.
Workout Of The Day
Every 3:00 x 4 sets ( 2 sets of each – alternating):
Set 1 :
10 Burpee Box Jump Overs – 24/20″
AMRAP Power Cleans @ 75% until 90 sec mark
Set 2:
5 Power Cleans @ 75%
AMRAP Burpee Box Jump Overs – 24/20″ until 90 sec mark
Top Scores – None, focus on repeatable effort across sets
Notes – goal to complete buy in by 60 sec mark. Weight should be heavy but repeatable singles. If you don’t know your percentages estimate @ RPE7
THURSDAY
Strength/Skill
EMOM x 9
Min 1 – Suitcase DB Carry x 50ft/side
Min 2 – Half Kneeling Banded Chop (high to low) x 6-8/side
Min 3 – Frog Pumps x AMRAP in 30 sec
Workout Of The DaY
For Max Cals
4-3-2-1 minutes
Echo Bike
Row
*If you have it available to you, use a ski erg in place of the rower
Scaled/Beginner: None
Friday
Strength/Skill
Every 2:30 x 3 sets:
Back Squats
Set 1: 6 reps @ 74%
Set 2: 4 reps @ 78%
Set 3: 2 reps @ 83%
Workout Of The DaY
For total Time:
3 rounds of:
15 Meter Double Dumbbell Farmers Walking Lunge – (22.5/15kg)
20 TTB
…into
2 rounds of:
15 Meter Double Dumbbell Front Rack Walking Lunge
15 CTB
…into
50 Meter Double Dumbbell Overhead Walking Lunge
10 Bar MU
*All lunges 7.5m out, 7.5m back
Time Cap – 20 min
Top Scores – 12 min
SATURDAY
In Teams of 2
For time
100/80 Cal Echo Bike
30 Shoulder to OH – 135/95lbs (61/43kg)
100/80 Cal Echo Bike
60 Hand Release Push ups
100/80 Cal Echo Bike
30 Wall Walks
Time Cap – 32 min
Top Scores – 24 min
*Split all reps in any way. Mixed pairs perform 90 cals
