MONDAY AUS DAY 7:30am class Only + 24/7 Open gym
| Day | Focus of the Day | Strength / Skill | Conditioning | Optional Accessories |
| Mon | Odd-object cycling mechanics + run/burpee composure | DB/KB Hang Clean & JerkEvery :90 × 66 reps (choice DB/KB, moderate-heavy, smooth) | “Raptor Run” – For Time400m Run 15 Burpee Box Jumps (facing) 400m Run 30 Burpee to Target (out of reach) 400m Run 15 Burpee Box Jumps (facing) | 4 Sets10–12 Ring Face Pulls 10–12 Ring Fall Outs 50ft Sled Push (load) |
| Tue | Clean technique under light fatigue + squat volume transfer | “Primer Directive” – 10:00 EMOMMin 1: 2 Power Clean + 1 Squat Clean (75–85% limiter) Min 2: Pull-Ups (15 / scaled per level)Back Squat Every 2:00 × 5 5 @ 70% (×3) 5 @ 75% (×2) | — | 3 Sets 18 GHD Hip Extensions 16 KB Gorilla Rows 12 DB Hammer Curls |
| Wed | Aerobic repeatability with rotating interference (machines + gymnastics + midline) | — | Every 3:00 x 10 Sets, Alt Stations (2 @ Each)200m run [X] [X] =Set 1: 15/12 Assault Bike calSet 2: 6 Wall WalksSet 3: 15/12 Calorie RowSet 4: 24 GHD Sit-UpsSet 5: Rest *Note: You still must complete the RUN during this station | 3 Sets20 Weighted Russian Twists:40 Nose-to-Wall Handstand Hold |
| Thu | Unilateral leg strength + rising-pressure engine test (row + wall balls) | Front Rack Reverse LungeEvery 3:00 × 3 8/leg @ ~45–50% Front Squat (same load) | “Mercy” – Every 2:00 Until Failure (or 8 sets cap)Row calories climb 12/9 → 13/10 → 14/11 → 15/12 → 16/13 → 18/14 → 20/15+ 20 Wall Balls each set | 3 Sets 100ft Reverse Sled Drag :20/:20 Hip Flexor Plank |
| Fri | Bench strength exposure + interval density (grip + trunk interference) | Bench PressEvery 3:00 × 4 5 @ 65% 5 @ 70% 3 @ 75% Max reps @ 80% (RPE 9) | “Double Agent” – 4 Sets For Time16-14-12-10 Toes-to-Bar 24 Crossovers (or 48 DU) 16-14-12-10 Alt DB Snatch Rest 1:00 between sets | 3 Sets :20 GHD Extended Supine Plank :15/:15 Single Arm Ring Plank |
| Sat | Team engine + communication; rotating bike ladder with synchro work | — | THE RHI CHIPPER28min AMRAP50 Double under30 Wall ball 9/615 lateral bar burpeeBarbell complex (T&G) 60/405 deadlift3 power clean1 Shoulder to overhead*At 0min, 6min, 12min, 18min, 24min perform 5 devils press 22.5/15 | 3 Sets 8/8 DB Bulgarian Split Squat 15 Wall Tib Raises :30 Foot-Elevated Glute Bridge Hold |
| Sun | Progressive overhead stamina + penalty-run discipline | — | “Love and Thunder” – For Time400m Run + 30 Strict Press (95/65) 400m Run + 30 Push Press (115/75) 400m Run + 30 Push Jerk (135/95)Each break on bar = 200m penalty run | Every 3:00 × 4 50/50ft 1-Arm OH Carry 10/10 Half-Kneeling Pallof Press w/ Rotation :40 Weighted Forearm Plank |
