Wk 2/4 – June. 2/2025
Monday
A. Deadlift @ 11×1, 7-6-5, 3 min – all tough , not touch & go
B. 5 Rounds – Easy / Smooth / Consistent
100m Running
10 heavy Russian KBS
100m Running
5 SandBag Squats @ tough (bear hug, not shoulder)
C. 5 Rounds For Max Rowing Cals
2 min [12 DB Step-Over 20/24” Box @ 1 35 or 1 50lb DB + AMRAP Rowing Cals]
1 min Rest
Tuesday
A. 5 Rounds – Easy Effort
400m Rowing
1-2 fast / efficient Rope Climbs
5-10 Toes to Bar
*15 min CAP
B. 5 sets:
4 tough Close Grip Bench Press @ 20×0
– 10 sec Rest
10 DB Tates Press @ 10×0
– 120-180 sec Rest
C. 6 Rounds For Time
3 Ring Push-Ups
4 cal Ski Erg
5 Knee Raises – hanging from pull-up bar
Wednesday
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, rest as needed
B. 2 sets @ high effort
1,000m Run
24 Burpees – no jump @ top
16 Alternating Single Arm DB Power Clean to OH @ 35/50 – https://www.youtube.com/watch?v=Rtyz8IDOcqs
4 min Rest
C. GHD Hip Extension, 10-12 reps x 3 sets rest as needed or Barbell Good Morning, 10-12 reps x 3 sets, rest as needed
Thursday
A. 4 Rounds:
4 min [HSPU/Wall Walk/Push-Up (something sub 30 sec of work, prescribe movement/reps appropriately) + 10-50 Double Unders + AMRAP Easy Concept 2 Erg (pick ski or row first)]
B. 5 sets
5-7 tough Strict Pronated Pull-Up [Banded, Inverted Row, DB Row, Ring Row, etc]
– 10 sec rest
50ft Sled Pull with Pulling Rope – hand over hand
– 120-180 sec Rest
C. 5 Rounds For Max Echo Bike Cals
1 min [100ft Double OH DB Carry @ 35/50/hand + AMRAP Echo Bike]
1 min Rest
Friday
A. Back Squat, work to a challenging set of 8
B. 2 Push Jerk + 2 Split Jerk, work to a challenging set – from a rack
C. 3 Rounds For Time
200m Running
15 Overhead Squats @ 35/55lbs
D. 3 sets:
100ft Reverse Sled Drag – heavy
20 Alternating Step-Up onto 20/24” Box – wear weight vest for an added challenge
2 min Rest