Wk 1/4 – July. 21/2025
Monday
A1. Push Press @ 11×1, 6 tough reps x 5 sets, 10 sec
A2. KB Gorilla Row @ 40×1, 16 alternating reps x 5 sets, 90-120 sec
B. Prep/Set-Up
C. 10 Rounds For Max Ski Cals
2 min [2 Wall Walk + 100ft Farmer Carry @ 50/75/hand + AMRAP Ski Erg Cals]
D1. Seated DB Lateral Raises @ 10×0, 10-12 reps x 3 sets, 1 min
D2. Seated DB Reverse Curls @ 10×0, 10-12 reps x 3 sets, 1 min –
Tuesday
A. 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 2 OHS (W / pause) x 3 sets, rest as needed – light / primer for B
B. 3 Dip Squat Snatch x 5 sets, rest as needed – Light->Moderate – speed/position in the bottom – https://www.youtube.com/shorts/VPX0qvG94_Q
C. 3 Tall Clean + 3 Paused Split Jerk (dip)) x 3 sets, rest as needed light load —
D. 1 Below Knee Hang Squat Clean + 1 Front Squat + 1 Split Jerk @ Moderate x 5 sets, rest as needed
E. 2 Rounds – High Effort
1 min Rowing
1 min Walking Lunges – no load
1 min Rest
1 min Bike Erg
1 min Walking Lunges – no load
1 min Rest
F1. Barbell Good Morning @ 10×1, 10 reps x 3 sets, 1 min
F2. SandBag Carry, 100ft tough x 3 sets, 1 min
Wednesday
A. 5 Seated Box Jumps x 5 sets, rest as needed – power / speed / jump practice the goal here / challenging box / safe
B. Back Squat, 7-6-5, 3 min – 3 tough sets
C. Extended MAP:
3 sets – High Effort
400m Running
10/15 cal Echo Bike
2 min Rest
+
1 min Rest
+
3 sets – High Effort
400m Rowing
10/15 cal Bike Erg
2 min Rest
*keep track of your set times, hold yourself to a consistent pace effort every set
Thursday
A. Warm-Up/Prep
B. 3 Rounds:
2 min [Toes to Bar Practice + AMRAP Easy Echo Bike]
2 min [Push-Up/HSPU Practice + AMRAP Easy Echo Bike]
C. For Time
40 cal Ski Erg
100 Single Unders
21 DB Bench Press @ 35/50/hand
21 V-Ups
30 cal Ski Erg
75 Single Unders
15 DB Bench Press @ 35/50/hand
15 V-Ups
10 cal Ski Erg
50 Single Unders
9 DB Bench Press @ 35/50/hand
9 V-Ups
C1. Supinated Grip RIng Row @ 10×1, 10-12 reps x 3-5 sets, 1 min
C2. Tall Kneeling Banded Tricep Press Downs @ 11×1, 15-20 reps x 3-5 sets, 1 min
Friday
A. Deadlift @ 11×1, 7-6-5, 3 min – 3 tough sets
B. 10 sets – High Effort
[100m Run Buy In]
5 Burpees
5 Wall Balls @ 15/20lbs to 9/10ft
5 cal Ski Erg
5 Box Jump Overs @ 20/24”
5 Push Jerks @ 55/75lbs
1 min Rest
*Mix & Match Work Order Per set / every set starts with run buy in