Week # 4 of 6
Monday 3/17/2025
Strength
A1. Hang Squat Clean, 4 sets of 3, building
A2. Handstand Push Up, 4 sets of 5-7
Conditioning
4 Round For Time
12 Hang Squat Cleans (75/55, Rx+ 115/75)
12 Push Ups (Rx+ Ring Dips)
24/20 Calorie Row
Tuesday 3/18/2025
Strength
A1. Deadstop Deadlift, 3 sets of 7, across
A2. Supinated Pull Up, 3 sets of 5-7 (Rx+ weighted)
Partner Conditioning
20 minute AMRAP
100 Goblet Reverse Lunges (24/16, Rx+ Dual)
100 Toes to Bar
100 AKBS
300 Double Unders
Wednesday 3/19/2025
Conditioning
2RFT:
400/500m Ski
50m Sled Push @ 3/5 plates
18/24 Air Bike Calories
30 DB Power Snatch @ 30/50lb
400/500m Row
30 Goblet Step-ups @ 16/24kg
200m Farmer Carry @ 2×16/2x24kg
30 Half Burpees
30 Double Dumbbell Deadlift @ 2×16/2x24kg
30 Wall Ball @ 14/20lb
Thursday 3/20/2025
Strength
A1. Dual Kettlebell Push Press, 3 sets of 8-10/side, building
A2. Goblet Curtsy Squat, 3 sets of 5-7/side, building
A3. L-Hang, 3 sets of 20-30 seconds
Conditioning
EMOM for 20
M1 – M5: 1 Snatch Pull + 1 Power Snatch
M6 – M10: 1 Snatch High Pull + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Hang Power Snatch
M16 – M20: 1 Power Snatch
Friday 3/21/2025
Strength
Back Squat
Build to a heavy set of 5 then perform an AMRAP with 80% of that weight
Conditioning
For Time
50 Overhead Squats (45/33, Rx, 75/55)
40/32 Calorie Row
30 Pull Ups
25 Overhead Squats
20/16 Calorie Row
15 Pull Ups
Saturday 3/22/2025
Conditioning
For time:
1000m Run
1000m Ski
1000m Run
50m Sled Push/Pull @ 3/5 plates
1000m Run
80m Burpee Broad Jump
1000m Run
100m Sandbag Walking Lunges @ 10/20kg
1000m Row
100 Wall Ball @ 14/20lb
