WEEK # 1 OF 6
Monday 9/8/2025
Accessory:
3 sets
A1. Single Leg DB/KB Deadlift, 5-7/side, building
A2. Cuban Press, 8-10, building
A3. Hanging Leg Raise, max reps
Conditioning
“Frenemy”
3 Rounds
F1: 500/400m Row
F2: AMRAP
5 Push Ups
5 Burpees
10 Alternating Single Arm RKBS (24/16, 28/20)
Note: pick up where you left off
2 minute rest
For Time
60 Power Cleans (95/65, 115/75)
60 Thrusters
Tuesday 9/9/2025
Strength
A1. Back Squat, 5-3-1, building, 5-5 across
A2. Strict Pull Up, 5 sets of 5 (Rx+ weighted)
Conditioning
13 minute AMRAP
9 Toes to Bar
9/7 Calorie Row
30 Double Unders
Wednesday 9/10/2025
Conditioning
A. E5MOM x 2:
25m Sled Push @ 3/5 plates
150m Farmer Carry @ 2×16/2x24kg*
15 Double Kettlebell Deadlifts @ 2×16/2x24kg
B. E5MOM x 2:
250m Ski*
25 Goblet Reverse Lunges @ 12/16kg
15 Burpee Broad Jumps
C. E5MOM x 2:
250m Row*
25 Abmat Sit-ups
15 Double Dumbbell Thrusters @ 2×20/2x35lb
D. E5MOM x 2:
25 Dumbbell Hang Power Snatch @ 20/35lb
25 Gorilla Row @ 2×16/2x24kg
15 Bike Calories*
Thursday 9/11/2025
Strength
A. EMOM for 15
M1 – M5: Snatch Pull + Hang Power Snatch
M6 – M10: Power Snatch + Overhead Squat
M11 – M15: Squat Snatch, building
B. Every 2 minutes for 4 rounds
3 Overhead Squats, building
C. Every 2 minutes for 4 rounds
4 Snatch Pulls, building
Friday 9/12/2025
Strength
A1. Strict Press, 5-3-1, building, 5-5 across
A2. Bent Over Barbell Row, 5 sets of 8, building
Conditioning
10 Rounds For Time
5 Deadlift (115/75, 155/75)
5 Hang Power Clean
5 Push Up (Rx+ Strict Ring Dip)
5 Pull Up (Rx+ 2 Bar Muscle Ups)
Saturday 9/13/2025
Conditioning
For time:
1000m Run
1000m Ski
1000m Run
75m Sled Push/Pull @ 3/5 plates
1000m Run
80m Burpee Broad Jump
1000m Run
1000m Row
1000m Run
80m Sandbag Walking Lunge @ 10/20kg
1000m Run
