Wk 3/4 – Aug. 1/2025
Monday – Team workout
A. Warm-Up/Prep
B. – Teams of 2 – Work / Rest as needed
5 min AMRAP Shuttle Running
(Into…)
5 min AMRAP Echo Bike Cals
(Into…)
5 min AMRAP Power Cleans @ 95/135lbs
(Into…)
5 min AMRAP Ski Erg Cals
C1. Seated DB Press @ 11×1, 15 reps x 3 sets, 10 sec
C2. Banded Strict Press, 15-30 reps x 3 sets, 90 sec
D1. Seated DB Hammer Curls @ 10×0, 15 tough reps x 3 sets, 10 sec
D2. Ring Rows, 10-20 reps x 3 sets, 90 sec
Tuesday
A. 3 Above Knee Hang Muscler Snatch + 3 OHS (W/Pause x 3 sets, rest as needed
B. 2 Above Knee Hang Squat Snatch x 5 sets, rest as needed – tough load
C. 3 Tall Cleans + 3 slow Jerk Dip Split Jerks x 3 sets, rest as needed – light load
D. 1 Above Knee Hang Squat Clean Thruster + 1 Split Jerk x 5 sets, rest as needed – tough load
E. Options For Conditioning
Individual – Option 1
For Time
Echo Bike Cals – 30-20-10
Alternating DB Power Snatch @ 35/50lbs – 16-14-12
Teams – Option 2
Teams of 2
For Time – 1 person works / 1 person rest
50 cal Echo Bike
30 Alternating DB Power Snatch @ 35/50lbs
30 cal Echo Bike
20 Alternating DB Power Snatch @ 35/50lbs
10 cal Echo Bike
10 Alternating DB Power Snatch @ 35/50lbs
F. If time:
Barbell hip Thrust, 12-15 reps x 3 sets, rest as needed
Wednesday
A. 1 Hurdle Jump Over, 1 high rep every 15 sec x 5 minutes – setup boxes with dowels/held by light plates (10lbs) or you can just have clients jump if appropriate. Challenge ones that can do this safely!
B. Back Squat, 5-4-3, 3 min – increasing per set – tough load – goal is to add per set from previous weeks
C. 5 Rounds For Time – Teams of 2
400m Running – together (both partners run)
(Into..)
300m Ski Erg – rest / break as needed / 1 person work / 1 person rest
*can’t start the ski erg until both partners are back from the run*
Thursday
A. Warm-Up/Prep
B. EMOM x 15 minutes
1st – 20-30 sec Toes to Bar Practice
2nd – 20-30 sec “Push” practice (HSPU/Wall Walk/Push-Up, etc)
3rd – 30 sec Double Under Practice
C. 5 min @ 85-90%
9 cal Ski Erg
6 Push Press @ 55/75lbs
3 SandBag Clean Over Shoulder @ 50/100
2:30 min Rest
5 min @ 85-90%
9 cal Echo Bike
6 Deadlifts @ 95/135lbs
3 Bar Facing Burpees
D1. Seated Barbell Press @10×1, 10-12 reps x 3 sets, 1 min
D2. Parallel Grip Ring Row @ 10×1, 10-15 reps x 3 sets, 1 min
Friday
A. Deadlift @ 11×1, 5-4-3, 3 min – 3 tough sets
B. 5 sets – High Repeatable Effort
200m Running
10/15 cal Bike Erg
10 Walking Lunges
5 L arm DB Power Clean @ 40/65 – from floor
5 R arm DB Power Clean @ 40/65 – from floor
2 min Rest
*mix & match work order per set