Week # 1 of 6
Monday 7/21/2025
Strength
A1. Deadlift, 30 reps (275/185, 225/155, 185/25)
A2. Handstand Push Ups, 30 reps
Conditioning
EMOM for 10
7 RKBS (24/16, 32/24)
7 Push Press (75/55, 95/65)
Tuesday 7/22/2025
Strength
Front Squat
Build to a heavy set of 5
Conditioning
8 Rounds For Time
3 Hang Squat Clean (115/75, Rx+ 155/105)
6 Pull Up (C2B)
18 Double Under
Wednesday 7/23/2025
Conditioning
A. As many reps as possible in 5 minutes of:
- 6 Double Dumbbell Deadlift @ 2×24/2x32kg
- 12m Sled Push @ 4/6 plates
- 24 Row Calories
- 36 Wall Balls @ 14/20lb
Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.
B. As many reps as possible in 5 minutes of:
- 6 Burpee Box Get Overs @ 30”/40”
- 12 Burpees
- 24 Dumbbell Muscle Snatch @ 20/35lb
- 36 Ski Calories
Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.
C. As many reps as possible in 5 minutes of:
- 6 One Arm Overhead Squats @ 12/16kg
- 12 One Arm Russian Sit-ups @ 12/16kg
- 24 One Arm KB Push Press @ 12/16kg
- 36 Bike Calories
Do 2 sets. Rest 2 minutes between sets. Start each set over from top on each set.
Thursday 7/24/2025
Strength
EMOM for 30
M1-M5: 2 Clean Pull + 1 Hang Muscle Clean
M6 – M10: 1 Clean Pull + 1 Muscle Clean
M11 – M15: 1 Muscle Clean + 1 Hang Power Clean
M16 – M20: 1 Power Clean + 1 Hang Power Clean
M21-M30: 1 Power Clean
Friday 7/25/2025
Strength
A1. Overhead Squat, 5 sets of 3, building
A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)
Conditioning
14 minute AMRAP
7 Hang Squat Snatch (75/55, 95/65)
14 Push Up (Rx+ Dumbbell Deficit Push Up)
14/11 Calorie Row
Saturday 7/26/2025
Conditioning
“If Zeus Did Hyrox”
3 Rounds for time:
30 Wall Balls @ 14/20lb
30 KB Sumo Deadlift High Pull @ 16/24kg
30 Box Jumps
30 Double Dumbbell Push Press @ 2×15/2×25
30 Row Calories
30 Burpee Broad Jumps
25m Sled Push/Pull @ 3/5 plates
1000m Run
