Monday

WU: 2rds
6x BB Back Squats
8x Reverse Lunge w/BB
4x S.L. RDL w/BB R/L
15 sec breath Instep Hold R/L
15 sec Calf Stretch R/L

1 rd – (about 4 min)
Foam Roll Hip/Glute/Lat

4rds – Strength 1
5x Back Squat (45,55,60,70%)

3rds – Strength 2
Rd 1: 10 / 6 / 4 (light-heavy) Floor Press
Rd 2: 4 / 6 / 10 (hvy-light) Floor Press
Rd 3: 4 / 6 / Burnout – Floor Press
15x Anchored Leg Raise after each round

4rds – Fast
8x Ball/SB/Rope Slams
8x Prisoner Get Ups
100m Run

Fusion: 2rds
4x 4-point toe tap (R/L)
10x Superman Reach back
30sec Pigeon Sweep (R/L)

Tuesday

WU 2rds
20x Crunch
20x Bridge Lift
10x Hip Swivel
30 sec Plank w/ shoulder retractions
15 sec Calf Stretch w/ knee mobilization R/L

5×5 Front Squats
35-65% 1RM
Foam Roll as needed

AMRAP [6 min]
6x Atomic Push Ups / or Atomic Thrusters
6x DB Hang M. Clean to Press

AMRAP [6 min]
8x Alternating MB twist throw against wall
4x 5m shuffle n touch

Fusion: 2rds
5 breath Leg Kick Through Hold (R/L)
5 breath Plow
Standing Figure 4 to Fold (R/L)

Wednesday

WU: easy 500m on the rower, if members arrive early enough
2rds
8x (front hanging) KB Good Mornings
8x KB Sumo DL High-Pull (slight hinge)
4x 5 meter slow Side Shuffle
100m Run

2rds Prep
8x super light Deadlift
Hip Stretch (various)

Deadlift [25min CAP] user’s choice
5x @ 45% GOAL WEIGHT
5x @ 60%
2-3x @ 65-75%
2 @ 80%
2 @ 85%
*(Hip Stretch after 1st, 2nd, 3rd sets, Foam roll if needed)

4rds Fast
8x KB Row R/L
8x Swing R/L
8x Floor Press R/L
8x Bridge Lift R/L
30x St Leg Crunch

Finish w/ Block Run

Fusion: 2rds
5 breath Cat/Cow
10 breath Pigeon Stretch R/L
10 breath Couch Stretch R/L

Thursday

WU: 2rds
8x PVC Leg Shave to High Pull
10x KB front-hanging Good Mornings
4x Cossack Squats R/L
50x Single Unders

1rd [5 min] – set BBs up for PC first
→ Foam roll Lats / Glutes / Shoulders
→ 30s Banded Lat Stretch R/L

POWER CLEAN [15 min CAP]
8x Super-Light *Muscle Cleans
6x Light + Pow
4x Moderate Power Cleans
2x Heavy-ish PC (this to prep body for HAP)
3x HAP
Rest As needed:
→ 30sec-1min Wrist and Shoulder Stretches

Quick HIIT #1
3rds
10x Burpees
8x Jump Squats (emphasis on soft landing)
6x Alternating Single arm Muscle Snatch (alternating total, bring DB to ground, then switch)

Quick HIIT #2
3rds
10x Plank Row @ 15% bodyweight
10x Atomic Thruster
60x Single Unders

Fusion: 2rds
5x Drinking Bird to Hallelujah (3 point touch & reach)
Vinyasa to 5 breath pigeon R/L
10x Sit up to Fold

Friday

WU: 2rds
5x KB Single Arm Power Clean to Press R/L
10x Supermans
5x PVC Push Press
50x TALL Single Unders

Rep Practice [8min]
8x Push Press
8x BB Sprawl Jump overs
8x Sit-Ups

5×5 Bench Press (Floor, if needed)
25-70% goal weight

Quick HIIT
3rds
5x Pull Ups
6x Sprawl Jump Tuck
12x SUT w Partner total
Roundabout Run w Med Ball switch w partner halfway

Fusion: 2rds
2x 3 cone balance drill R/L or 5x SL DL R/L
30 sec Couch Stretch. R/L