Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.

Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.

Strength A

Deadlift — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Strength B

Strict Press — 5 × 3 @ RPE 8.5

METCON — “No Time to Think”

For Time

21-15-9:

• KB swings
• Hand-release push-ups

After each round:

• 30 double unders

So:

21 + 21 → 30 DU
15 + 15 → 30 DU
9 + 9 → 30 DU

Time Cap: 10 minutes.

I especially want Thursday controlled this week because Friday’s deadlifts are heavy.

Unilateral Strength Circuit

3 Quality Rounds — Not For Time

• 8 single-leg DB RDL/leg
• 8 half-kneeling single-arm DB press/side
• 8 lateral step-downs/leg
• :30 side plank/side
• :30 hang from rig

Moderate loads. No grinding.

Conditioning — “Easy Money”

20-Minute Continuous Rotation

2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups

Repeat × 5.

Bike, row, ski or easy run for the cardio portion.

RPE 5–6. No score.

I especially want Thursday controlled this week because Friday’s deadlifts are heavy.

Unilateral Strength Circuit

3 Quality Rounds — Not For Time

• 8 single-leg DB RDL/leg
• 8 half-kneeling single-arm DB press/side
• 8 lateral step-downs/leg
• :30 side plank/side
• :30 hang from rig

Moderate loads. No grinding.

Conditioning — “Easy Money”

20-Minute Continuous Rotation

2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups

Repeat × 5.

Bike, row, ski or easy run for the cardio portion.

RPE 5–6. No score.

I especially want Thursday controlled this week because Friday’s deadlifts are heavy.

Unilateral Strength Circuit

3 Quality Rounds — Not For Time

• 8 single-leg DB RDL/leg
• 8 half-kneeling single-arm DB press/side
• 8 lateral step-downs/leg
• :30 side plank/side
• :30 hang from rig

Moderate loads. No grinding.

Conditioning — “Easy Money”

20-Minute Continuous Rotation

2 minutes: Easy cardio
1 minute: 10 light KB swings + easy movement/rest
1 minute: 10 step-ups + 10 sit-ups

Repeat × 5.

Bike, row, ski or easy run for the cardio portion.

RPE 5–6. No score.

Olympic Lift

Power Clean + Squat Clean

Every 2:30 × 6:

• 1 Power Clean
• 1 Squat Clean

Build across the six sets.

Final sets around RPE 8.5–9.

Unilateral Accessory

Single-Leg Hip Thrust

• 3 × 10/leg

METCON — “Flash”

For Time

3 Rounds:

• 12 wall balls
• 9 toes-to-bar
• 6 DB clean & jerks

Time Cap: 10 minutes

Simple and aggressive.

Aim for 6–9 minutes.

Olympic Lift

Power Clean + Squat Clean

Every 2:30 × 6:

• 1 Power Clean
• 1 Squat Clean

Build across the six sets.

Final sets around RPE 8.5–9.

Unilateral Accessory

Single-Leg Hip Thrust

• 3 × 10/leg

METCON — “Flash”

For Time

3 Rounds:

• 12 wall balls
• 9 toes-to-bar
• 6 DB clean & jerks

Time Cap: 10 minutes

Simple and aggressive.

Aim for 6–9 minutes.

Olympic Lift

Power Clean + Squat Clean

Every 2:30 × 6:

• 1 Power Clean
• 1 Squat Clean

Build across the six sets.

Final sets around RPE 8.5–9.

Unilateral Accessory

Single-Leg Hip Thrust

• 3 × 10/leg

METCON — “Flash”

For Time

3 Rounds:

• 12 wall balls
• 9 toes-to-bar
• 6 DB clean & jerks

Time Cap: 10 minutes

Simple and aggressive.

Aim for 6–9 minutes.

Strength

Single-Arm DB Floor Press

• 4 × 6/side

Superset with:

Single-Arm DB Row

• 4 × 8/side

Then:

Offset Farmer Carry

• 3 × 40–50 ft/side

Partner WOD — “Minute Man”

Partners — 16 Minutes

At the start of every minute:

Partner A:

• 6 alternating DB snatches
• 4 burpees

Partner B rests.

Next minute, switch.

Continue alternating for 16 minutes.

The Catch

After completing the prescribed work:

Max shuttle runs in the remaining portion of your minute.

Score = total shuttle lengths between both partners.

This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.

Strength

Single-Arm DB Floor Press

• 4 × 6/side

Superset with:

Single-Arm DB Row

• 4 × 8/side

Then:

Offset Farmer Carry

• 3 × 40–50 ft/side

Partner WOD — “Minute Man”

Partners — 16 Minutes

At the start of every minute:

Partner A:

• 6 alternating DB snatches
• 4 burpees

Partner B rests.

Next minute, switch.

Continue alternating for 16 minutes.

The Catch

After completing the prescribed work:

Max shuttle runs in the remaining portion of your minute.

Score = total shuttle lengths between both partners.

This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.

Strength

Single-Arm DB Floor Press

• 4 × 6/side

Superset with:

Single-Arm DB Row

• 4 × 8/side

Then:

Offset Farmer Carry

• 3 × 40–50 ft/side

Partner WOD — “Minute Man”

Partners — 16 Minutes

At the start of every minute:

Partner A:

• 6 alternating DB snatches
• 4 burpees

Partner B rests.

Next minute, switch.

Continue alternating for 16 minutes.

The Catch

After completing the prescribed work:

Max shuttle runs in the remaining portion of your minute.

Score = total shuttle lengths between both partners.

This gives each athlete 8 hard one-minute intervals with approximately a minute of recovery.

Strength

Back Squat — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 6/leg

METCON — “Eight Ball”

8-Minute AMRAP

• 8 DB front squats
• 8 burpees over DB
• 8 box jump overs

Intent: Fast.

Choose a DB load that allows the squats to stay unbroken.

Strength

Back Squat — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 6/leg

METCON — “Eight Ball”

8-Minute AMRAP

• 8 DB front squats
• 8 burpees over DB
• 8 box jump overs

Intent: Fast.

Choose a DB load that allows the squats to stay unbroken.

Strength

Back Squat — 4 × 2 @ RPE 8.5–9

Rest 2:30–3:00.

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 6/leg

METCON — “Eight Ball”

8-Minute AMRAP

• 8 DB front squats
• 8 burpees over DB
• 8 box jump overs

Intent: Fast.

Choose a DB load that allows the squats to stay unbroken.