MONDAY
Strength/Skill
Back Squat – Build to a 1RM in 10 min
Workout Of The Day
Every 3 min x 4 sets
9/7 Cal Echo Bike
8 Alt. DB Hang Clean and Jerk – 50/35lbs (22.5/15kg)
AMRAP Single DB Box Step Overs until 2 min mark – 50/35lbs (22.5/15kg) to 24/20″
Top Scores – 15 Step overs each round
Minimum Goal – Complete buy in by 90 sec
TUESDAY
Strength/Skill
Bar MU Skill Prep
Every :20 x 5 sets – 1 Jump to pike
+
Every :20 x 5 sets – 1 Tight and patient arch
+
Every :20 x 5 sets – 1 Toes rise (spot them)
+
Every :20 x 5 sets – 1 Hip drive + press down on bar w/ straight arms
Workout Of The Day
For time
63 Double Unders
21 Deadlift – 135/95lbs (43/30kg)
21 TTB
45 Double Unders
15 Clean – 135/95lbs (43/30kg)
15 CTB
27 Double Unders
9 Snatch – 135/95lbs (43/30kg)
9 BMU
Time Cap – 15 min
Top Scores – 10 min
WEDNESDAY
Strength
8.30am Special NYE Workout!
Workout Of The Day
THURSDAY
Strength/Skill
REEEEEEEEST DAY! Happy 2026 Fam
Workout Of The DaY
Friday
Strength/Skill
EMOM x 8:
1 Split Jerk
*Building to a tough single for the day starting @ 65-70%
Workout Of The DaY
Every 2 min x 8 sets (alt. 4 each)
Set 1:
90 sec AMRAP
2 Wall Walks
6 Box Jump Overs – 24/20″” Step down
Set 2:
AMRAP unbroken Strict Pull ups
into AMRAP Deadhang until 90 sec mark
*Hang can be broken up, just accumulate as much time as possible
SATURDAY
In Teams of 2:
10 Rounds for time
12/9 Cal Echo Bike
3 Ring Muscle ups
4 Double DB Man Maker – 50/35lbs (22.5/15kg)
*Partners Alternate each movement
Time Cap – 28 min
Top Scores – 20 min
