WEEK # 5 OF 6
Monday 10/6/2025
Accessory:
3 sets
A1. Rear Foot Elevated Split Squat, 8-10/side
A2. Tall Kneeling See-Saw Press, 8-10, building
A3. Parallette Tuck Hold, max effort hold
Conditioning
Every 4 minutes for 6 rounds
5 Deadlift (135/95, 185/125)
5 Hang Power Clean
5 Shoulder to Overhead
15/12 Calorie Row
Tuesday 10/7/2025
Strength
A1. Back Squat, 3-3-3, building, 3-3 across
A2. Strict Pull Up, 5-4-3-2-1, building
Conditioning
12 minute AMRAP
3 Overhead Squat (95/65, 115/75)
6 Pull Up (C2B)
30 Double Unders
Wednesday 10/8/2025
Conditioning
A. E4MOM x 3 of:
400/500m Ski
25m Sled Push @ 3/5 plates
B. E4MOM x 3 of:
400/500m Row
25 Wall Ball @ 10/14lb
C. E4MOM x 3 of:
150m Farmer Carry @ 2×16/2x24kg
25 Burpees
D. E4MOM x 3 of:
20 Hang Dumbbell Snatch @ 20/35
20 One Arm Overhead Reverse Lunge @ 20/35
20 Abmat Sit-ups
Thursday 10/9/2025
Strength
A. EMOM for 15
M1 – M5: 1 Snatch Pull + 1 Power Snatch
M6 – M10: 1 Power Snatch + 1 Overhead Squat
M11 – M15: Squat Snatch, building
B. Every 90 sec for 5 rounds
2 Power Snatches, building
C. Every 2 minutes for 5 rounds
2 Snatch Pulls, building
Friday 10/10/2025
Strength
A1. Strict Press, 3-3-3, building, 3-3, across
A2. Bent Over Barbell Row, 5 sets of 8-10, across (2.5-5lb heavier than last week)
Conditioning
EMOM for 15
M1: 8-10 Ring Dip
M2: 8-10 Toes to Bar (Rx+3-5 Bar Muscle Up)
M3: 12/10 Calorie Row
Saturday 10/11/2025
Conditioning
For time:
1000m Run
37m Sled Push @ 3/5 plates
750m Row
1000m Run
80m Burpee Broad Jump
150m Farmer Carry @ 2×16/2x24kg
1000m Run
80m Sandbag Walking Lunge @ 10/20kg
750m Ski
1000m Run
37m Sled Pull @ 2/4 plates
100 Wall Ball @ 10/14lb
