Week # 3 of 6
Monday 9/22/2025
Accessory:
3 sets
A1. Dual KB Sumo Deadlift, 8-10, building
A2. Dumbbell Lateral Raise, 8-10, building
A3. Plate Sit Up, 10-12, building
Conditioning
14 minute Partner AMRAP
5/4 Cal Bike
5 Power Cleans (115/75, 155/105)
5/4 Cal Ski
note: “I go – you go”
3 minute Rest
14 minute Partner AMRAP
24 Single Arm Devils Press (50/35)
24/20 Calorie Row
note: split reps evenly
Tuesday 9/23/2025
Strength
A1. Back Squat, 5-5-5, building, 5-5 across
A2. Strict Pull Up, 5 sets of 5, across (Rx+ weighted)
Conditioning
30-20-10
Overhead Squat (45/55, Rx+ 75/55)
Toes to Bar
Double Under x3
Wednesday 9/24/2025
Conditioning
A. As many rounds + reps as possible in 7 minutes of:
50 Wall Ball @ 14/20
50m Sled Push/Pull @ 3/5 plates
B. As many rounds +. reps as possible in 7 minutes of:
50 Burpees
15/20 Row Calories
C. As many rounds + reps as possible in 7 minutes of:
50 Sandbag Reverse Lunge @ 10/20kg
15/20 Ski Calories
D. As many rounds + reps as possible in 7 minutes of:
50 Double Kettlebell Deadlifts @ 2×16/2x24kg
15/20 Bike Calories
Thursday 9/25/2025
Strength
A. EMOM for 15
M1 – M5: Snatch Pull w/ 1 Second Pause off the floor + Hang Power Snatch
M6 – M10: Power Snatch w/ 1 Second Pause above the knee + Overhead Squat
M11 – M15: Squat Snatch, building
B. Every 90 sec for 5 rounds
2 Muscle Snatches, building
C. Every 2 minutes for 5 rounds
2 Snatch Deadlift w/ 1 second pause off the floor, building
Friday 9/26/2025
Strength
A1. Strict Press, 5-5-5, building, 5-5, across
A2. Bent Over Barbell Row, 5 sets of 8, across (2.5-5lb heavier than last week)
Conditioning
For Time
50/40 Calorie Row
50 Push Up (Rx+ Ring Dip)
50 Pull Up
50/40 Calorie Row
Saturday 9/27/2025
Conditioning
For time:
500m Run
50 Wall Balls @ 14/20lb
500m Ski
1000m Run
60m Burpee Broad Jump
25m Sled Pull @ 3/5 plates
1000m Run
25m Sled Push @ 4/6 plates
500m Row
1000m Run
60m Sandbag Walking Lunge @ 10/20kg
50 Dumbbell Hang Power Snatch @ 20/35lb
500m Run
200m Farmer Carry @ 2×16/2x24kg
50 Wall Ball @ 14/20lb
