| Day | Focus of the Day | Strength / Skill | Conditioning |
| Mon | Snatch positions + overhead stability; gymnastics skill under repeatable fatigue | Power Snatch + OHS (3+1)Every 1:30 × 6 (build from ~70% to heavy for the day) | “The One” – 10:00 EMOMM1: 10 OHS @ 135/95M2: 4–6 Bar Muscle-Ups |
| Tue | Engine pacing + smooth transitions; rope rhythm under pressure | Stability StrengthEvery 3:00 × 48/8 DB SL RDL8/8 Split-Stance Rotational Medball Throws | “Speed” – 15:00 AMRAP10 Burpees 200m run 50 Double Unders |
| Wed | Push press exposure + short Open ladder (efficiency + composure) | Push PressEvery 2:30 × 45 @ 70%3 @ 75%3 @ 81%3+ @ 85% | “Open 13.4” – 7:00 AMRAP3-6-9-12… Clean & Jerk3-6-9-12… Toes-to-Bar |
| Thu | Squat wave loading + repeatable intervals with rising wall-walk demand | Back Squat (Wave)Every 3:00 × 57 @ 70%5 @ 75%3 @ 80%5 @ 75%7 @ 70% | “Street Kings” – Every 3:00 × 412 DB Box Step-Ups15/11 Machine3-4-5-6 Wall Walks |
| Fri | Open-style triplet; manage grip and posture as limiter shifts | — | “John Wick” – For Time (20:00 cap)25-20-15-10-5 Deadlifts @ 185/12515 Pull-Ups each round5-10-15-20-25 Wall Balls |
| Sat | Partner engine + synchro standards + midline coordination | — | “Point Break” – 20:00 AMRAP (Partners)25 cal machine (together )20 Alt Medball Throw Sit-Ups20 Box Jumps (combined)Synchro Push-Ups (team standard) |
| Sun | Interval repeatability; hinge/lunge + burpee/rope rhythm under fatigue | — | “The Continental” – Every 2:30 × 8 (Alt Stations)S1: 5 Devil’s Press + 50 ft DB Farmer LungesS2: 15 Burpees + 50 Double Unders |
CALL US TODAY FOR A FREE TRIAL
Menu
