WEEK # 2 OF 6
Monday 9/15/2025
Accessory:
3 sets
A1. High Box Step Up, 5-7/side (Rx+ weighted)
A2. Dumbbell Lateral Raise, 8-10, building
A3. Plate Sit Up, 10-12, building
Conditioning
10 Rounds For Time
3 Deadlifts (225/155, Rx+ 315/225)
5 Strict Handstand Push Ups
7 American Kettlebell Swings
9 Push Up
11/9 Calorie Row
Tuesday 9/16/2025
Strength
A1. Back Squat, 3-3-3, building, 3-3 across
A2. Strict Pull Up, 5 sets of 5, across (Rx+ weighted)
Conditioning
20-15-10-5
Front Squat (95/65, 115/75)
Pull Up
Double Under x3
Wednesday 9/17/2025
Conditioning
5RFT of:
400/500m Ski
12m Sled Push @ 3/5 plates
12m Sled Pull @ 3/5 plates
15 Burpees to Plate
400/500m Row
60sec Farmer Hold @ 2×16/2×24
25m Sandbag Walking Lunge @ 10/20kg
25 Wall Ball @ 14/20
Thursday 9/18/2025
Strength
A. EMOM for 15
M1 – M5: Snatch High Pull + Hang Power Snatch
M6 – M10: Power Snatch + Overhead Squat (Rx+ Snatch Balance)
M11 – M15: Squat Snatch, building
B. Every 90 sec for 5 rounds
2 Snatch Balance, building
C. Every 2 minutes for 5 rounds
3 Snatch High Pull, building
Friday 9/19/2025
Strength
A1. Strict Press, 3-3-3, building, 3-3, across
A2. Bent Over Barbell Row, 5 sets of 8, across
Conditioning
22 minute AMRAP
Partners
5 Shoulder to Overhead (75/55, 115/75)
5 Toes to Bar (Rx+ 2 Bar Muscle Up)
5 Lateral Burpee Over Bar
Note: alternate rounds/”I go you go”
Saturday 9/20/2025
Conditioning
For time:
500m Run
750m Ski
500m Run
50m Sled Push
500m Run
60m Burpee Broad Jump
500m Run
750m Row
500m Run
200m Farmer Carry @ 2×16/2x24kg
500m Run
50m Sled Pull @ 2/4 plates
500m Run
80m Sandbag Walking Lunges @ 10/20kg
