Wk 4/4 – June. 16/2025
Monday
A. Deadlift @ 11×1, 5-4-3, 3 min – all tough!
B. Lateral DB Step-Over, 10 reps over 20/24” Box x 5 sets, 1 min b/t – use 1 or 2 DBs (per hand)
C. 5 Rounds For Time
20/30 cal Rowing
20 KBS @ 16/24kg
Tuesday
A. 6 sets:
5-10 Toes to Bar
2 min Easy Echo Bike
B. 5 sets:
2 tough Close Grip Bench Press @ 20×0
– 10 sec Rest
10-15 DB Bench Press @ 20×0
2-3 min Rest
C. 5 sets – fast
10 cal Bike Erg
10 DB Pendlay Row + 100ft Farmer Carry @ same load/hand
2 min Rest
Wednesday
A. 3 Above Knee Hang Power Snatch x 5 sets, rest s needed – tough sets!
B. Prep/Set-Up
C. For Time
30 Wall Balls @ 15/20lbs to 9ft
1km Run
30 Burpees – no jump @ top
1km Run
30 Alternating Hang DB Power Clean to OH @ 35/50lbs
1km Run
30 Burpees – no jump @ top”
*30 min time cap*
Thursday
A. 6 rounds:
3-10 Kipping HSPU[Push-Ups/Wall Walks, etc]
2 min Easy Rowing
B. Pendlay Rows @ 40×0, 5 tough reps every 1:30 min x 6 sets
C. 20 min – High Effort
12 cal Ski Erg
6 Push-Ups
3 Box Jump Overs @ 20/24: Box
Friday
A. Back Squat, work to a challenging set of 4
B. Split Jerk, work to a tough set
C. 10 min – Hard Work
100m Running
10 Double Unders
1 Hang Power Snatch + 1 OHS – tough load (toughest load you can manage for the 10 min AMRAP)
D. Goblet Isometric Split Squat Hold, 20-30 sec hold per leg x 3 sets, rest as needed