| Day | Focus | Strength / Skill | Conditioning | Accessory / Optional Work |
| Monday | Barbell Power + Stamina | Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%, 2+2 @75%, 2+1 @80%, 1+2 @83%, 1+1 @85%+Beginners: 5–7 Hang Power Cleans @ light-moderateModifications: Hang/Block Power Cleans, Power-only variations | “Hydra”5×2:00 AMRAPSet 1: 10 Shuttle Runs + Max Rep Wall BallsSet 2: 9 Shuttle Runs + Max Rep Wall BallsSet 3: 8 Shuttle Runs + Max Rep Wall BallsSet 4: 7 Shuttle Runs + Max Rep Wall BallsSet 5: 6 Shuttle Runs + Max Rep Wall Balls*No rest between AMRAPsScore: Total RepsStimulus: Aerobic power & leg endurance RPE: 8/10Goal: Consistent rep output through descending sets | 3 Sets for Quality – 12/12 Banded TKEs, :45 Sorenson Hold, 20 Landmine Trunk Rotations |
| Tuesday | Skill Focus + Aerobic Power | Ring Muscle-Up ProgressionEvery 1:30 × 6 Sets (2–4 RMUs or scaled variations)Level Options: Strict Pull-Up / Dip work, Banded Low Rings, or Push-Ups/Ring Rows | “Griffin”3 Rounds For Time 25/20 cal machine, 25 Abmat Sit-Ups, 15 Burpee Box Jump Overs (24/20 in)Goal: 14–17 min Cap: 18:00 RPE: 8/10Stimulus: Aerobic power & midline control | 10:00 AMRAP – 10 Ring Tricep Ext, 10 Ring Bicep Curls, :30/:30 Side Plank |
| Wednesday | Hinge Strength + Hybrid EMOM | DeadliftsEvery 3:00 × 5 Sets – 5 @70%, 5 @70%, 4 @75%, 3 @80%, 3 @80%Modifications: Sumo, Hex Bar, Block DLs, RDLs (tempo), or Hip Thrusts | “Chimera” – 15:00 EMOM minute 1: 5/5 Single Kettlebell Dead-Stop Clean minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge minute 3: 15 GHD Hip Extensions minute 4: 20 Renegade Rows minute 5: Rest Kettlebell: 53/35lb, 24/16kg Dumbbells: 2 x 50/35lb, 22.5/15kg Stimulus: Full-body strength + stability RPE: 8/10 | 3 Sets – 50 ft Sled Push, :30 Wall Sit, 8–10 Glute Ham Raises |
| Thursday | Pressing Strength + Shoulder/Midline Stamina | Bench Press – Every 3:00 × 4 Sets 8 @70%, 6 @75%, 4 @80%, Max @80% | “Medusa” – 15:00 AMRAP 1-2-3-4-5… Wall Walks 5-10-15-20-25… TTB 10-20-30-40-50… DUGoal: Through Round 5+ RPE: 8–9/10 Stimulus: Midline endurance + shoulder capacity | DB Chest Complex – 3 Sets: 10 DB Skull Crushers, 10 DB Chest Flys, 10 Hex Press |
| Friday | Aerobic Endurance + Cyclical Flow | — | “Fenrir” – 2 Rounds For Time 400 m Run → 20 Pull-Ups 400 m Run → 20 DB Snatch 400 m Run → 20 Goblet Squats 400 m Run → 20 Lateral Burpees over DBDB: 50/35 lb, 22.5/15kg Goal: 25–32 min Cap: 35:00 RPE: 9/10 Stimulus: Aerobic stamina + grip control | 3 Sets – 10–12 Prone Rows, 10–12 Zottman Curls, 15 Tibialis Raises |
| Saturday | Team Output + Strict Strength Integration | — | Team Workout – 3-Person Teams “Cerberus”Bike 200/140 Cal + Triplet: 5 Rds (20 Hang Power Cleans / 15 Strict HSPU / 10 Box Jumps)Stimulus: Barbell cycling + strict gymnastics RPE: 8–9/10 Goal: Smooth rotations / technical efficiency | 3 Sets – 10/10 Single-Leg Hip Thrusts + 8/8 Side Plank Banded Rows |
| Sunday | Unilateral Strength + Core EMOM | Back Rack Reverse Lunge – Every 3:00 × 4 Sets 8/8 @ 40% 1RM Back Squat | “Gorgon” – 12:00 EMOM minute 1: 10 Dual Dumbbell Box Step-Overs minute 2: 15 GHD Sit-Ups minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead CarryBox Height: 24/20in Dumbbells: 2 x 35/25lb, 15/12kg Kettlebell: 53/35lb, 24/16kgStimulus: Posterior chain & midline endurance RPE: 7/10 | 3 Sets – 10/10 Single-Leg RDLs, :30 Hollow Hold, :60 Plank Hold |
2026 Colour Week
Let the banter begin After party and winner announcement will be at Beyond the Pale from early afternoon!!! CLASS POINTSThis year you will only be able to attend 1 scheduled
July 31, 2026
