Wk 4/4 – Aug. 11/2025
Monday
Monday
A. Push Press @ 11×1, 3-3-2-2-1-1, 10 sec – increasing loads is the goal – work to a new PR / single
B. Pronated Grip Hang From Pull-Up Bar – AMSAP x 1 set, hands shoulder width apart, test! Hang on baby. 3:30 min is the longest I have ever seen!
C. Prep/Set-Up
D. 5 min – High Effort
2 Wall Walk
8 KBS @ 16/24kg
12 Jumping Switch Lunges
2:30 min rest
5 min – High Effort
8/10 cal Ski Erg
10 Pendlay Row @ 65/95lbs
2:30 min rest
5 min – High Effort
100m Running
5 “Strict” Press @ 65/95lbs – scale load or with push press
1 Rope Climb
Tuesday
A. 1 Above Knee Hang Squat Snatch + 1 OHS @ tough per min x 10 minutes
B. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 1:15min x 8 sets – tough load
C. EMOM x 10 minutes – High Effort
1st – 10 DU’s + 2 Left Shoulder Sandbag Clean + 2 Left Shoulder SandBag Squats – tough as you can
2nd – 10 DU’s + 2 Right Shoulder Sandbag Clean + 2 Right Shoulder SandBag Squats – tough as you can
D. 10 min – High Effort
80/100 cal Echo Bike Buy In
AMRAP in time remaining of:
10 Wall Balls @ 14/20lbs to 9/10ft
100ft Farmer Carr @ 35/50/hand
Wednesday
A. 2 fast touch & go Hurdle Jumps every 20 sec x 5 minutes – set-up the hurdles / boxes like last week! But this week, 2 boxes, 2 hurdles, the goal is to learn to react/bound fast to the 2nd jump
B. Back Squat, 4-3-2, 3 min – increasing per set – finishing @ a heavy double – good goal here is close your all time best single!
C. 10 Rounds For Time – Teams of 2
1,000m Bike Erg
10 Burpees to Pull-Up Bar Touch
________
*1 person work / 1 person rest
* this is normally an individual test if you have ever done!
* 30 min time cap
Thursday
A. 5 Rounds:
1:30 min [Toes to Bar Practice + AMRAP Easy Ski Erg]
1:30 min [“Push” Practice *hspu/wall walk, pushups etc + AMRAP Easy Ski Erg]
B. 5 sets – High Effort
8 Toes Through Rings
8 cal Rowing
8 DB Shoulder to OH @ 35/50/hand
2 min Rest
C1. Seated DB Arnold Press @ 20×0, 6-9 tough reps x 3-5 sets, 1-1:30 min
C2. Supinated grip Ring Row @ 20×0, 8-12 reps x 3-5 sets, 1-1:30 min
Friday
A. Deadlift @ 11×1, 4-3-2, 3 min – 3 tough sets
B. @ High Effort
400m Running
1,000m Bike Erg
500ft SandBag Carry @ 80/100lbs
2 min Rest
400m Running
500m Rowing
500ft Farmer Carry @ 24/32kg/hand
2 min Rest
400m Running
500m Ski Erg
500ft Double DB OH Carry @ 20/35/hand