Week # 4 of 6
Monday 8/11/2025
Strength
A1. Deadlift, 45 reps (275/185, 225/155, 185/25)
A2. Handstand Push Ups, 45 reps
Conditioning
21-15-9
AKBS (24/16, 28/20)
Shoulder to Overhead (95/65, 115/75)
Double Under x3
Tuesday 8/12/2025
Strength
Front Squat
5 sets of 5, 2.5-5lb heavier than last week
Conditioning
3 Rounds
15 Front Squat (115/75, 155/105)
15 Toes to Bar
15 Burpees Over Bar
Wednesday 8/13/2025
Conditioning
A. As many reps/meters as possible in 7 minutes of:
50 Wall Ball @ 10/14lb
1000m Row
B. As many reps/meters as possible in 7 minutes of:
30 Burpees
1000m Ski
C. As many reps/meters as possible in 7 minutes of:
50 DB Power Snatch @ 20/35lb
50m Sled Push/Pull @ 3/5 plates
D. As many reps/meters as possible in 7 minutes of:
50 Sandbag Reverse Lunge @ 10/20kg
3 Minute Farmer Hold Accumulation @ 2×16/2x24kg
Thursday 8/14/2025
Strength
EMOM for 30
M1-M5: 1 Clean Pull + 1 Power Clean
M6 – M10: 1 Power Clean + 1 Front Squat
M11 – M15: 1 Power Clean + 1 Hang Squat Clean
M16 – M20: 1 Squat Clean + 1 Front Squat
M21-M30: 1 Squat Clean
Friday 8/15/2025
Strength
A1. Overhead Squat, 5-4-3-3-2, building
A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)
Conditioning
EMOM for 15
M1: 8/side Dumbbell Walking Lunges (2×24/16)
M2: 10-12 Push Ups (Rx+ Dumbbell Deficit)
M3: 10/8 Calorie Row
Saturday 8/16/2025
Conditioning
1000m
600m Ski
60m Burpee Broad Jump
1000m Run
60m* Sled Push @ 3/5 plates (full carpet length = 15 meters)
600m Row
1000m Run
60m Sandbag Walking Lunge & 10/20kg
200m Farmer Carry @ 2×16/2x24kg
1000m Run
60 Russian Kettlebell Swings @ 16/24kg
60 Wall Ball @ 14/20lb
