Week # 3 of 6
Monday 8/4/2025
Strength
A1. Deadlift, 40 reps (275/185, 225/155, 185/25)
A2. Handstand Push Ups, 40 reps
Conditioning
4 Rounds For Time
10 Power Clean and Jerk (115/95, 135/95)
50 Double Unders
Rest 1 minute b/w rounds
Tuesday 8/5/2025
Strength
Front Squat
5 sets of 5, 5-10lb heavier than last week
Conditioning
15 minute AMRAP
5 Pull Ups
10/8 Calorie Row
15 Air Squats
Wednesday 8/6/2025
Conditioning
A. E3MOM x 3
250m Row
10 Burpees Over Rower
B. E3MOM x 3
25m Sled Push @ 4/6 plates
25 Russian KB Swings @ 16/24
C. E3MOM x 3
150m Farmer Carry @ 2×16/2x24kg
25 Wall Ball @ 14/20lb
D. E3MOM x 3
250m Ski
25 Sandbag Reverse Lunges @ 10/20kg
Thursday 8/7/2025
Strength
EMOM for 30
M1-M5: 1 Clean Pull + 1 Power Clean
M6 – M10: 1 Clean Pull + 1 Below Knee Power Clean
M11 – M15: 1 Clean Pull + 1 Hang Power Clean
M16 – M20: 1 Power Clean + 1 Below Knee Power Clean
M21-M30: 3 Position Power Clean
Friday 8/8/2025
Strength
A1. Overhead Squat, 4 sets of 4-3-3-2-2, building
A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)
Conditioning
20-15-10-5
Hang Power Snatch (75/55, 95/55)
Back Squat
Calorie Row
Saturday 8/9/2025
Conditioning
500m Run
50m Sled Push @ 3/5 plates
750m Ski
60m Sandbag Walking Lunge @ 10/20kg
1000m Run
25 Double Kettlebell Deadlift @ 2×16/2x24kg
200m Farmer Carry @ 2×16/2x24kg
60m Burpee Broad Jump
500m Run
50 Lying Leg Raises
750m Row
60 Wall Ball @ 14/20
