Strength/Skill
Every 2:00 x 5 sets:
1 Power Snatch + 1 Low Hang Power Snatch + 1 High Hang Power Snatch
*Each complex unbroken.
*Start around @ 60-65% and build on feel to a tough complex for the day
Workout Of The Day
8 minute AMRAP
1-2-3-4… Ring Muscle Ups
4-8-12-16… Alternating DB Power Snatch – 50/35lb (22.5/15kg)
Top Scores – Finish Round of 6 RMU / 24 DB Snatch
Minimum goals – Finish Round of 4 RMU / 16 DB Snatch
H Y R O X
Every 5 minutes x 4 sets:
400m Run
10 Box Step Ups (20/24”, DBs optional for advanced)
In remaining time: Rest
Score = Record your split time for each round.
Intended Stimulus:
This workout builds your pacing awareness and movement efficiency under fatigue. Each round should be performed at ~80–85% effort — fast enough to challenge recovery, but repeatable.
TUESDAY
Strength/Skill
Every 2:30 x 5 sets:
Back Squat
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 3 @ 85%
Set 4: 2 @ 90%
Set 5: 1 @ 95%+
*If members are feeling strong today they can go for a heavy single for the final rep
Workout Of The Day
12 minute AMRAP
40 Double under
15 V-ups
30ft Bodyweight Walking Lunge (2x15ft)
Top Scores – 8 Rounds
Minimum Goal – 5 Rounds
WEDNESDAY
Strength
–
Workout Of The Day
For Time
60/48 Cal Row
30 Lateral Burpees Over Rower
30 Kipping HSPU
40/32 Cal Row
20 Lateral Burpees Over Rower
20 Kipping HSPU
20/16 Cal Row
10 Lateral Burpees Over Rower
10 Kipping HSPU
Time Cap – 25 min
Top Scores – 18 min
*Advanced perform 30 Kipping HSPU/20 Strict HSPU/10 Wall Facing Strict HSPU (progressing each round)
Scaled- Perform DB Push Press, 35/25lbs (15/11kg) per hand
H Y R O X
For Time (Cap: 35 min)
1000m Row
50 Wall Balls (20/14lbs to 10/9ft)
1000m Run or Ski (choose based on machine availability)
50m Burpee Broad Jumps (2.5m/rep ≈ 20 reps)
800m Run
100m Farmer’s Carry (heavy KBs or DBs)
400m Run
500m Ski
THURSDAY
Strength/Skill
Every 2:30 x 4 sets:
1-2 Hand-release Deadlifts
Set 1: 75-80%
Set 2: 84-86%
Set 3: 88-90%
Set 4: 92-95%
*Percentages are based off the heavy single from 5/16/25
*Max of 2 seconds to reset between each rep
*Members can choose any number within rep range based on feel. No reps should be a grind to get through – keep them moving fast
Workout Of The DaY
5 Rounds for Time
400m Run
16 Single Arm KB Hang Snatch – 53/35lbs (24/16kg) (8/side)
Time Cap – 17 min
Top Scores – 13 min
Scaled- Use 35/25lbs (16/12kg) KB
Beginner:
5 Rounds for Time
200m Run
12 Single Arm KB Hang Snatch – 26/18lbs (12/8kg)
*6/side
*Goal is to push to hold close to unbroken KB Snatches and most of the workout be about the run.
FRIDAY
Strength/Skill
Every 2:00 x 4 sets:
4 Shoulder Press @ 80-85%
*Minimal building across.
Workout Of The Day
Every 3 minutes x 6 sets (Alt. 3 each)
Set 1:
2 min AMRAP:
15/12 Cal Echo Bike
AMRAP Toes to bars until 2 min Mark
+
Set 2:
2 min AMRAP:
12 Power Cleans – 135/95lbs (61/43kg)
AMRAP Echo Bike Calories until 2 min Mark
*Score is total reps including buy in of each set
Top Scores – 20+ TTB each round, 10/8 Cal Echo Bike each round
Masters RX – 115/75lbs (52/34kg)
H Y R O X
400m Farmer Carry @ 32/24kg
50m Powerbag Back Rack Lunge @ 20/10kg
100 Wallballs @ 20/14lb
Goal Finish Time: 13 – 22 mins
SATURDAY
In Teams of 2
20 minute AMRAP
20 Front Squats – 135/95lbs (61/43kg)
40 Chest to bar pull-ups
20 Overhead Squats – 135/95lbs (61/43kg)
40 Box Jump Overs – 24/20″ step down
*Split reps in any way with partner
Top Scores – 2 Rounds + 60 reps
Minimum Goal – 1 round + 60+ reps
Masters RX – 115/75lbs (52/34kg)
