Week # 4 of 6
Monday 9/29/2025
Accessory:
3 sets
A1. Shoulder Elevated Single Leg Hip Thrust, 8-10/side
A2. Dumbbell Lateral Raise, 8-10, building
A3. Plate Sit Up, 10-12, building
Conditioning
Partner
For Time
“Grace x2”
60 Clean and Jerks (135/95)
Note: 10 minute cap
Rest 3 minutes
100 Deadlifts (185/125, 225/155)
100 Burpees Over Bar
100/80 Calorie Row
Note: 20 minute cap
Tuesday 9/30/2025
Strength
A1. Back Squat, 5-3-1, building, 5-5 across
A2. Strict Pull Up, 5 sets of 5, across (Rx+ weighted)
Conditioning
“Cindy”
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Wednesday 10/1/2025
Conditioning
A. As many rounds as possible in 12 minutes of:
20 Wall Balls @ 14/20
15/20 Ski Calories
15 Double Dumbbell Deadlifts @ 2×16/2x24kg
B. As many rounds as possible in 12 minutes of:
25m Sled Push @ 3/5 plates
60sec Farmer Carry @ 2×16/2x24kg
15 Half Burpees
C. As many rounds as possible in 12 minutes of:
10 Sandbag Clean & Press @ 10/20kg
20 Sandbag Reverse Lunges @ 10/20kg
15/20 Row Calories
Thursday 10/2/2025
Strength
A. EMOM for 15
M1 – M5: 1 Snatch Pull + 1 High Hang Power Snatch
M6 – M10: 1 Power Snatch + 1 High Hang Squat Snatch
M11 – M15: Squat Snatch, building
B. Every 90 sec for 5 rounds
2 Tall Snatches, building
C. Every 2 minutes for 5 rounds
2 Behind the Neck Snatch Grip Push Presses, building
Friday 10/3/2025
Strength
A1. Strict Press, 5-3-1, building, 5-5, across
A2. Bent Over Barbell Row, 5 sets of 8, across (2.5-5lb heavier than last week)
Conditioning
For Time
15-10-5
Thruster (115/75, Rx+ 135/95)
Toes to Bar x2
Double Under x3
Saturday 10/4/2025
Conditioning
1000m Run
600m Ski
25m Sled Push @ 3/5 plates
500m Run
25m Sled Pull @ 2/4 plates
60m Burpee Broad Jump
500m Run
600m Row
200m Farmer Carry @ 2×16/2x24kg
1000m Run
60m Sandbag Walking Lunge @ 10/20kg
60 Wall Ball @ 10/14kg
