Wk 3/4 – June. 9/2025
Monday
A. Deadlift @ 11×1, 6-5-4, 3 min – all tough , build from previous , not touch & go
B. 2 sets:
5 L arm Hang KB Snatch – heavy
5 L Shoulder SandBag Squat – heavy
1-1:30 min Rest
5 R arm Hang KB Snatch – heavy
5 R Shoulder SandBag Squat – heavy
1-1:30 min Rest
C. Grit Games Workout # 4
24/32 cal Bike Erg/Row
40ft DB Walking Lunge – Left Arm @ 35/50lbs
24 Lateral DB Burpees
40ft DB Walking Lunge – Right Arm @ 35/50lbs
18/24 cal Bike Erg/Row
40ft DB Walking Lunge – Left Arm @ 35/50lbs
18 Lateral DB Burpees
40ft DB Walking Lunge – Right Arm @ 35l/50bs
12/16 cal Bike Erg/Row
40ft DB Walking Lunge – Left Arm @ 35/50lbs
12 Lateral DB Burpees
40ft DB Walking Lunge – Right Arm @ 35/50lbs”
*20ft down & back lunge*
*Single Arm Suitcase Lunge*
Tuesday
A. For Completion – Smooth/Skill/Practice/Easy Effort
10-8-6-4-2
Toes to Bar
Echo Bike Cals
Pull-Up – kipping [scale – strict pull-up progressions]
Echo Bike Cals
B. 5 sets:
3 tough Close Grip Bench Press @ 20×0
– 10 sec Rest
AMRAP unbroken Push-Up
120-180 sec Rest
C. 5 Rounds For Max Ski Erg
1 min AMRAP
1 Rope Climb to 12ft
AMRAP Ski Erg
1 min Rest
Wednesday
A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch x 5 sets, rest as needed – tough across
B. For Time
3 Rounds
400m Running
15 Hang Power Clean @ 65/95lbs
(Into…)
3 Rounds
400m Running
15 Push Jerks @ 65/95lbs
Thursday
A. 4 Rounds:
4 min [5-7 Ring Dips + 1-2 Rope Climbs + AMRAP Easy Concept Erg]
– scale dips with push-ups or bands for the dips! – strict bar too!
B. 5 sets:
5 L arm DB Row – heavy @ 40×0
5 R arm DB Row – heavy @ 40×0
100ft heavy DB Farmer Carry
– 120-180 sec Rest
C. 10——>1 For Time
DB Bench Press @ 35/50/hand
Step-Down Box Jumps onto 20/24” Box
Friday
A. Back Squat, work to a challenging set of 6
B. 1 Push Jerk + 1 Split Jerk – work to a challenging set
C. 4 Rounds For Max Echo Bike Cals
2 min AMRAP
10 Double Hang KB Snatch @ 20/35/hand
16 Walking Lunges
AMRAP Echo Bike Cals
2 min Rest
D. Cross Under Step-Down off Appropriate Box @ 40×1, 10 reps per leg x 3 sets, 30-60 sec b/t legs