Mondays workout is below
Here is a weekly overview
Monday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.
Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.
Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.
Thursday: Weighted strict pull-ups and rotational medball slams paired with a brutal toes-to-bar and run chipper.
Friday: Deadlift strength with broad jumps and a quick AMRAP of devils press and double unders.
General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Alternating Active Pigeon Pose
5/5 Kettlebell Suitcase Deadlifts
10 Goblet Cossack Squats
3-5 Tuck Jumps
Specific Prep
** you do not have to do these PVC jumps as your explosive movements, you could do squat jumps in place for the warm up and the strength
4 Back Squats @ 40%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 50%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 60%
2 lateral PVC jump overs
Then Load to 70% on Barbell
Strength
Back Squat
Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height
Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+
Level 2:
As Prescribed
Level 1:
Lateral Line Jumps
Masters 55+:
As prescribed, Lower PVC Pipe Jump
Wod
“Drain You”
3 Sets:
1:00 AMRAP
12/9 Calorie Echo Bike
Max Single Kettlebell Front Rack Step-Ups
Rest 1:00 –
1:00 AMRAP
12/9 Calorie Row
Max Goblet Squats
Rest 1:00
Kettlebell: 53/35 24/16kg
Box Height: 20in
Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg
Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg
Masters 55+
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg
Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:
Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.
The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.
In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.
Movement Modifications:
Goblet Squats: Reduce weight first. If needed, substitute with air squats while maintaining tempo and depth.
Single Kettlebell Front Rack Step-Ups: First reduce kettlebell load, then lower box height. If necessary, switch to bodyweight step-ups or reverse lunges holding the KB in goblet position.