Train With Intention. Move With Purpose.
Monday – Strength + Partner Conditioning
Strength: Deadlifts (15 min)
→ Week 1 of our Deadlift Progression
4 sets of 7 reps
Build weight across sets
Quick Tip:
→ Keep the bar close, brace your core, and control the descent.
Metcon: (Partner WOD – 15 min cap)
Buy-in: 2k/1.5k Row
Then 3 Rounds:
• 24 Power Clean & Jerks
• 20 Chest-to-Bar Pullups
Quick Tip:
→ Break reps early. Tag in and out before failure. Stay fluid.
Tuesday – Hybrid EMOM
EMOM x 30 Minutes
- 45s Bike or Row
- 15 Burpee to Plate
- 15 Wallballs
- 200m Run
- Rest
Quick Tip:
→ Use the first few rounds to establish a sustainable pace. Save some gas for later minutes.
Wednesday – Weightlifting + Open Retest
Strength: Power Snatch (EMOM x 10)
- 2 reps every minute
- Focus on speed and form
Quick Tip:
→ Commit to each pull. Keep the bar path straight and aggressive.
Metcon: Open 14.1 (10 min AMRAP)
- 30 Double Unders
- 15 Power Snatches (75/55)
Quick Tip:
→ Relax your grip on the jump rope. Control your breathing between transitions.
Thursday – LIIT + Strength Series
LIIT Grinder (22 min cap)
- 10 cal / 1 min cardio
- 10 Burpee Box Step-Ups (or DB Lunges)
- 20 cal / 2 min cardio
- 20 DB Deadlifts
- 40 cal / 4 min cardio
- 40 DB Lunges
- 40 cal / 6 min cardio
- 60 Pulsing Squats
Quick Tip:
→ Steady pace > fast start. Save energy for the back half.
Strength Flow (3 x Supersets w/ 60s walk between rounds)
- 8 Barbell Reverse Lunges
- 8 Sumo Squats
- 12 Banded Donkey Kicks (each leg)
- 8 Bulgarian Split Squats (each leg)
- 8 Romanian Deadlifts
Quick Tip:
→ Control tempo. These movements build joint stability and real-world strength.
Friday – Front Squat + Metcon Finisher
Strength: Front Squats (15 min)
- Build to heavy 3 reps
- Tempo: 3 seconds down, 1 pause, explode up, 1 hold at top
Quick Tip:
→ Drive elbows up. Focus on core tension and upright posture.
Metcon: For Time (10 min cap)
- 4 Rounds:
• 9 Thrusters
• 9 Toes-to-Bar
Quick Tip:
→ Stay efficient. Keep transitions short. Thrusters should feel snappy, not sloppy.
Weekly Focus
- Lift with control
- Move with intention
- Recover with discipline
“You don’t get stronger by doing more. You get stronger by doing better.”
