Strength & Stability — 3 Quality Rounds

• 8 lateral step-downs/leg

• 8 single-leg glute bridges/leg

• 8 half-kneeling presses/side

• 20-second Copenhagen plank/side

Light to moderate loading.

Conditioning — “The Reset”

20-minute continuous aerobic flow

• 90 seconds easy jog, row or bike

• 10 ring rows

• 40-ft light sled drag or backward walk

• 8 controlled inchworms

• 30-second side plank, alternating sides each round

RPE 5–6. No score.

This is our recovery day.

Strength & Stability — 3 Quality Rounds

• 8 lateral step-downs/leg

• 8 single-leg glute bridges/leg

• 8 half-kneeling presses/side

• 20-second Copenhagen plank/side

Light to moderate loading.

Conditioning — “The Reset”

20-minute continuous aerobic flow

• 90 seconds easy jog, row or bike

• 10 ring rows

• 40-ft light sled drag or backward walk

• 8 controlled inchworms

• 30-second side plank, alternating sides each round

RPE 5–6. No score.

This is our recovery day.

Strength & Stability — 3 Quality Rounds

• 8 lateral step-downs/leg

• 8 single-leg glute bridges/leg

• 8 half-kneeling presses/side

• 20-second Copenhagen plank/side

Light to moderate loading.

Conditioning — “The Reset”

20-minute continuous aerobic flow

• 90 seconds easy jog, row or bike

• 10 ring rows

• 40-ft light sled drag or backward walk

• 8 controlled inchworms

• 30-second side plank, alternating sides each round

RPE 5–6. No score.

This is our recovery day.

Power Development

Rotational Medicine-Ball Throws

5 × 5/side

Then:

Low Box Jump or Vertical Jump

5 × 3

Rest 60–90 seconds between sets.

Unilateral Accessory

Single-Leg Box Squat

3 × 6/leg

Use a box height that allows full control. Light counterbalance as needed.

 “The Grinder”

After Med-Ball Power Work + Single-Leg Box Squats

Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.

Power Development

Rotational Medicine-Ball Throws

5 × 5/side

Then:

Low Box Jump or Vertical Jump

5 × 3

Rest 60–90 seconds between sets.

Unilateral Accessory

Single-Leg Box Squat

3 × 6/leg

Use a box height that allows full control. Light counterbalance as needed.

 “The Grinder”

After Med-Ball Power Work + Single-Leg Box Squats

Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.

Power Development

Rotational Medicine-Ball Throws

5 × 5/side

Then:

Low Box Jump or Vertical Jump

5 × 3

Rest 60–90 seconds between sets.

Unilateral Accessory

Single-Leg Box Squat

3 × 6/leg

Use a box height that allows full control. Light counterbalance as needed.

 “The Grinder”

After Med-Ball Power Work + Single-Leg Box Squats

Target stimulus: 10–13 minutes at RPE 7–8. Choose DBs that allow sets of 8–12 reps.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up

4 × 3, using a harder variation or modest additional weight where appropriate.

A2. DB  L-SEATED PRESS

4 × 4 @ RPE 8–8.5.

Accessory:
2 × 8/side single-arm DB Bent Over Rows

Partner METCON — “Switchback”

Partners — 12-minute alternating challenge

Partner A completes:

• 8 hanging knee raises

• 10 alternating DB floor presses

• 20-ft bear crawl

Tag Partner B.

Alternate complete rounds.

Score: Total combined rounds and reps.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up

4 × 3, using a harder variation or modest additional weight where appropriate.

A2. DB  L-SEATED PRESS

4 × 4 @ RPE 8–8.5.

Accessory:
2 × 8/side single-arm DB Bent Over Rows

Partner METCON — “Switchback”

Partners — 12-minute alternating challenge

Partner A completes:

• 8 hanging knee raises

• 10 alternating DB floor presses

• 20-ft bear crawl

Tag Partner B.

Alternate complete rounds.

Score: Total combined rounds and reps.

Strength

A1. Strict Pull-Up / Assisted Strict Pull-Up

4 × 3, using a harder variation or modest additional weight where appropriate.

A2. DB  L-SEATED PRESS

4 × 4 @ RPE 8–8.5.

Accessory:
2 × 8/side single-arm DB Bent Over Rows

Partner METCON — “Switchback”

Partners — 12-minute alternating challenge

Partner A completes:

• 8 hanging knee raises

• 10 alternating DB floor presses

• 20-ft bear crawl

Tag Partner B.

Alternate complete rounds.

Score: Total combined rounds and reps.

Strength A — Barbell Good Morning

These are intentionally not maximal. A strong brace and consistent hinge matter more than the load.

Strength B — Push Press

Drive vertically, finish balanced overhead, and avoid turning the movement into a push jerk.

METCON — “Short Fuse”

8-minute AMRAP

• 8 alternating KB front-rack reverse lunges

• 10 sit-throughs

• 12/10 calories row or bike

Intent: RPE 8, but not all-out after heavy pressing.

For large classes, substitute 100m running for the calories.

Strength A — Barbell Good Morning

These are intentionally not maximal. A strong brace and consistent hinge matter more than the load.

Strength B — Push Press

Drive vertically, finish balanced overhead, and avoid turning the movement into a push jerk.

METCON — “Short Fuse”

8-minute AMRAP

• 8 alternating KB front-rack reverse lunges

• 10 sit-throughs

• 12/10 calories row or bike

Intent: RPE 8, but not all-out after heavy pressing.

For large classes, substitute 100m running for the calories.

Strength A — Barbell Good Morning

These are intentionally not maximal. A strong brace and consistent hinge matter more than the load.

Strength B — Push Press

Drive vertically, finish balanced overhead, and avoid turning the movement into a push jerk.

METCON — “Short Fuse”

8-minute AMRAP

• 8 alternating KB front-rack reverse lunges

• 10 sit-throughs

• 12/10 calories row or bike

Intent: RPE 8, but not all-out after heavy pressing.

For large classes, substitute 100m running for the calories.