Week # 1 of 6
Monday 10/27/2025
Strength:
A1. Deadlift, 10-8-6-4, building
A2. Handstand Practice, 4 sets
Conditioning
5 Rounds For Time
3 Power Cleans (135/95, Rx+ 185/125)
6 Burpees Over Bar
12/10 Calorie Row
Tuesday 10/28/2025
Strength
A1. Front Squat, 5 sets of 5, building
A2. Pull Up, 5 sets of 3 (Rx+ Weighted)
Conditioning
4 Rounds
2:30 minute AMRAP
7 Chest to Bar Pull Ups
7 Hang Power Snatch (75/55, Rx+ 95/65)
7 Overhead Squats
Double Under with remaining time
1 minute REST
Wednesday 10/29/2025
Conditioning
3 Rounds, 90sec “On”, 30sec “Off” of the following:
Sled Push @ 3/5 plates
Farmer Carry @ 2x 16/2x24kg
Sandbag Reverse Lunge @ 10/20kg
Ski Calories
Burpees over Box @ 20/24”
Wall Ball @ 10/14
Thursday 10/30/2025
Strength
A1. Supported Single Leg Deadlift, 3 sets of 6-8/side, building
A2. Goblet Cyclist Squat, 3 sets of 10-12, building
A3. Forearm Plank Bodysaw, 3 sets of 8-10
Conditioning
For Time
50/40 Calorie Row
40 Back Squats (95/65, Rx+ 135/95)
30 Deadlifts
20/16 Cal Ski Erg
Friday 10/31/2025
Strength
A1. Bench Press, 3 sets of 10-12, building
A2. Strict Pull Up, Accumulate 30 reps (Rx+ 21X1)
Conditioning
13 minute AMRAP
5 Ring Dip
5 Box Jump (24/20)
5/side Hang Dumbbell Clean and Jerk (50/35)
5 Toes to Bar
Saturday 11/1/2025
Conditioning
5 Rounds of:
500m Run
25m Sled Push @ 3/5 plates
400/500m Row or Ski
40m Burpee Broad Jump
25m Sled Pull @ 2/4 plates
100m Farmer Carry @ 2×16/2x24kg
Then,
100 Wall Balls @ 10/14
