| Day | Focus of Day | Strength / Skill | Conditioning |
| Monday | Reintroducing Squat Volume + Short Interval Conditioning | Back SquatEvery 2:30 × 4 Sets: 8 Reps @ 65% | “The Reset Button”Every 2:15 × 7 Sets: 12 WB / 10 Pull-Ups / 8 Alt DB SnatchScore: Avg Time/Set |
| Tuesday | Overhead Strength + Midline/Pulling Chipper | Push PressEvery 2:00 x 4 Sets 5 reps @ 65–80% progressive loading | “Fresh Start”400m – 30/25 Push-Ups – 15 Clean & Push Jerk – 400m Run – 15 Clean & Push Jerk – 30/25 Push-Ups – 400m Run |
| Wednesday | Longer Mixed-Modal Conditioning + Core Rotation | — | “The Countdown”20:00 AMRAP – T2B / DU / DB Step-Overs / DU / Row |
| Thursday | Hinge Pattern Reinforcement + Sprint Intervals | DeadliftEvery 2:00 × 5 Sets 8 Reps @ 65% | “Clean Slate”Every 5:00 × 3 Sets – 9 KB Swing + 11 LF Burpee + 13/10 Cal Bike Sprint |
| Friday | Hang Clean Strength + RMU Exposure | Hang Squat CleanEvery 2:00 × 5 Sets 3 Reps @ 60% → build heavy | “Champagne Problems” EMOM 10:00Min 1: 5 Front Squats (from floor @ 70–75%)Min 2: Ring Muscle-Ups (level-based reps or strict pull-up + dip density) |
| Saturday | Full-Body Partner Grinder + Isometric Holds | — | “Resolution Road” For Time1.6km run 75 Abmat Sit-Ups50 Power Snatch25 Box Jump Overs Barbell: 75/55lb, 34/25kgBox Height: 24/20in Score = Time |
| Sunday | Push/Pull Strength Superset + Upper Body Accessory | Bench Press + Gorilla Row SupersetEvery 1:30 × 10 Alt Stations | — |
