Olympic Strength

Every 2:00 × 7

• 1 squat clean
• 1 front squat
• 1 push jerk (optional split jerk)

Build to approximately RPE 8–8.5.

Unilateral Accessory

DB Step-Up
3 × 8/leg

Load in the opposite hand from the working leg for an additional stability challenge.

METCON — “One Way Out”

For Time

• 50 wall balls
• 40 sit-ups
• 30 alternating DB hang clean & jerks
• 20 box step-overs
• 10 burpees

Time Cap: 15 minutes

Chipper. Just keep moving forward.

Olympic Strength

Every 2:00 × 7

• 1 squat clean
• 1 front squat
• 1 push jerk (optional split jerk)

Build to approximately RPE 8–8.5.

Unilateral Accessory

DB Step-Up
3 × 8/leg

Load in the opposite hand from the working leg for an additional stability challenge.

METCON — “One Way Out”

For Time

• 50 wall balls
• 40 sit-ups
• 30 alternating DB hang clean & jerks
• 20 box step-overs
• 10 burpees

Time Cap: 15 minutes

Chipper. Just keep moving forward.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Suitcase Carry
3 × 50 ft/side

Partner METCON — “On the Clock”

Partners — 6 × 3-Minute Rounds

Partner A works for 90 seconds:

• 8 alternating DB snatches
• 6 burpees over DB
• Max shuttle runs with remaining time

Then Partner B immediately gets 90 seconds.

Repeat until each partner has completed 6 working intervals.

Score: Total shuttle lengths.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Suitcase Carry
3 × 50 ft/side

Partner METCON — “On the Clock”

Partners — 6 × 3-Minute Rounds

Partner A works for 90 seconds:

• 8 alternating DB snatches
• 6 burpees over DB
• Max shuttle runs with remaining time

Then Partner B immediately gets 90 seconds.

Repeat until each partner has completed 6 working intervals.

Score: Total shuttle lengths.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Suitcase Carry
3 × 50 ft/side

Partner METCON — “On the Clock”

Partners — 6 × 3-Minute Rounds

Partner A works for 90 seconds:

• 8 alternating DB snatches
• 6 burpees over DB
• Max shuttle runs with remaining time

Then Partner B immediately gets 90 seconds.

Repeat until each partner has completed 6 working intervals.

Score: Total shuttle lengths.

Monday — Back Squat + Ascending Ladder

Strength

Back Squat
5 × 3 @ RPE 8–8.5

Rest 2:00–3:00.

Unilateral Accessory

Rear-Foot Elevated Split Squat
3 × 6/leg

Heavy, controlled reps.

METCON — “Climb”

10-Minute Ascending Ladder

2-4-6-8-10…

• DB thrusters
• Box jump overs

After every round:
30 double unders

Monday — Back Squat + Ascending Ladder

Strength

Back Squat
5 × 3 @ RPE 8–8.5

Rest 2:00–3:00.

Unilateral Accessory

Rear-Foot Elevated Split Squat
3 × 6/leg

Heavy, controlled reps.

METCON — “Climb”

10-Minute Ascending Ladder

2-4-6-8-10…

• DB thrusters
• Box jump overs

After every round:
30 double unders

Monday — Back Squat + Ascending Ladder

Strength

Back Squat
5 × 3 @ RPE 8–8.5

Rest 2:00–3:00.

Unilateral Accessory

Rear-Foot Elevated Split Squat
3 × 6/leg

Heavy, controlled reps.

METCON — “Climb”

10-Minute Ascending Ladder

2-4-6-8-10…

• DB thrusters
• Box jump overs

After every round:
30 double unders

Olympic Strength

Every 2:00 × 7

• 1 Power Clean
• 1 Squat Clean

Build gradually to RPE 8.

Unilateral Accessory

Single-Leg Hip Thrust
3 × 10/leg

METCON — “The Bank”

Accumulate for Time:

• 50 DB snatches
• 50 sit-ups
• 50 box step-overs

BUT…

At 0:00, 3:00, 6:00, 9:00, etc.:

Stop and complete:

6 burpees

Then continue accumulating your reps.

You can divide the 150 reps however they want.

Want to finish all 50 snatches first? Fine.

Want 10/10/10 rounds? Fine.

Time Cap: 15 minutes.

Olympic Strength

Every 2:00 × 7

• 1 Power Clean
• 1 Squat Clean

Build gradually to RPE 8.

Unilateral Accessory

Single-Leg Hip Thrust
3 × 10/leg

METCON — “The Bank”

Accumulate for Time:

• 50 DB snatches
• 50 sit-ups
• 50 box step-overs

BUT…

At 0:00, 3:00, 6:00, 9:00, etc.:

Stop and complete:

6 burpees

Then continue accumulating your reps.

You can divide the 150 reps however they want.

Want to finish all 50 snatches first? Fine.

Want 10/10/10 rounds? Fine.

Time Cap: 15 minutes.

Olympic Strength

Every 2:00 × 7

• 1 Power Clean
• 1 Squat Clean

Build gradually to RPE 8.

Unilateral Accessory

Single-Leg Hip Thrust
3 × 10/leg

METCON — “The Bank”

Accumulate for Time:

• 50 DB snatches
• 50 sit-ups
• 50 box step-overs

BUT…

At 0:00, 3:00, 6:00, 9:00, etc.:

Stop and complete:

6 burpees

Then continue accumulating your reps.

You can divide the 150 reps however they want.

Want to finish all 50 snatches first? Fine.

Want 10/10/10 rounds? Fine.

Time Cap: 15 minutes.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Offset Farmer Carry
3 × 40–50 ft/side

Heavy DB/KB on one side only. Stay tall and resist leaning.

METCON — “90 Seconds On”

6 Rounds

90 seconds work / 60 seconds rest

During each 90-second interval:

• 8 box jump overs
• 10 KB swings
• Max Shuttle Runs

Score: Total calories across all 6 rounds.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Offset Farmer Carry
3 × 40–50 ft/side

Heavy DB/KB on one side only. Stay tall and resist leaning.

METCON — “90 Seconds On”

6 Rounds

90 seconds work / 60 seconds rest

During each 90-second interval:

• 8 box jump overs
• 10 KB swings
• Max Shuttle Runs

Score: Total calories across all 6 rounds.

Strength

Single-Arm DB Floor Press
4 × 8/side

Superset:

Single-Arm DB Row
4 × 10/side

Then:

Offset Farmer Carry
3 × 40–50 ft/side

Heavy DB/KB on one side only. Stay tall and resist leaning.

METCON — “90 Seconds On”

6 Rounds

90 seconds work / 60 seconds rest

During each 90-second interval:

• 8 box jump overs
• 10 KB swings
• Max Shuttle Runs

Score: Total calories across all 6 rounds.

Strength

Back Squat — 5 × 4 @ RPE 8

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 8/leg
• Controlled 3-second descent

METCON — “Downshift”

For Time

10-8-6-4-2

• DB front squats
• Burpees over DB

After each round:

• 40 double unders

So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…

Time Cap: 12 minutes

Strength

Back Squat — 5 × 4 @ RPE 8

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 8/leg
• Controlled 3-second descent

METCON — “Downshift”

For Time

10-8-6-4-2

• DB front squats
• Burpees over DB

After each round:

• 40 double unders

So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…

Time Cap: 12 minutes

Strength

Back Squat — 5 × 4 @ RPE 8

Unilateral Accessory

Front-Foot Elevated Split Squat

• 3 × 8/leg
• Controlled 3-second descent

METCON — “Downshift”

For Time

10-8-6-4-2

• DB front squats
• Burpees over DB

After each round:

• 40 double unders

So:
10/10 + 40 DU
8/8 + 40 DU
6/6 + 40 DU…

Time Cap: 12 minutes