WEEK # 2 OF 6
Monday 7/28/2025
Strength
A1. Deadlift, 35 reps (275/185, 225/155, 185/25)
A2. Handstand Push Ups, 35 reps
Conditioning
40-30-20
Hang Dumbbell Clean and Jerk (50/35)
Calorie Row
Tuesday 7/29/2025
Strength
Front Squat
5 sets of 5, using 2nd heaviest weight from last week
Conditioning
For Time
50 Back Squats (95/65, Rx+ 115/75)
100 Double Unders
25 Pull Ups
25 Toes to Bar
Wednesday 7/30/2025
Conditioning
A. 18’ AMRAP of:
25m Sled Pull @ 2/4 plates
25 Wall Balls @ 10/14lb
25 Russian Kettlebell Sit-ups @ 12/16kg
18/25 Ski Calories
B. 18’ AMRAP of:
25 Dumbbell Muscle Snatch @ 20/35lb
25 Goblet Reverse Lunges @ 20/35lb
25 Burpee Broad Jumps
18/25 Row Calories
Thursday 7/31/2025
Strength
EMOM for 30
M1-M5: 1 Clean Pull w/ pause off floor and above knee
M6 – M10: 1 Power Clean w/ pause off floor
M11 – M15: 1 Power Clean w/ pause above the knee
M16 – M20: 1 Power Clean + 1 Hang Power Clean
M21-M30: 1 Power Clean
Friday 8/1/2025
Strength
A1. Overhead Squat, 5 sets of 3, building
A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)
Conditioning
2 min AMRAP for 5 Rounds
6 Overhead Reverse Lunge (75/55, 95/65)
6 Bar Facing Burpee
Calorie Row w/ remaining time
1 minute rest b/w rounds
Saturday 8/2/2025
Conditioning
For time:
500m Run
50m Sled Push/Pull @ 3/5 plates
500m Ski
500m Run
50m Burpee Broad Jump
500m Row
500m Run
50m Sandbag Walking Lunge @ 10/20kg
200m Farmer Carry @ 2×16/2x24kg
500m Run
50 Double Kettlebell Deadlifts @ 2×16/2x24kg
50 Wall Ball @ 10/14lb
