Wk 3/4 – Sept. 1/2025
Monday – 12-1pm – Holiday time/workout
A. Every 3 min x 5 sets – fast / smooth
Set 1 – 15/20 cal Rowing + 5 Overhead Squats – lightish
Set 2 – 16/22 cal Rowing + 4 Overhead Squats – heavier
Set 3 – 17/24 cal Rowing + 3 Overhead Squats – heavier
Set 4 – 18/26 cal Rowing + 2 Overhead Squats – heavier
Set 5 – 19/28 cal Rowing + 1 Overhead Squats – heaviest
– all lifts from the floor –
B. EMOM x 12 Min:
1st – 20-40 sec HS Hold Against Wall
2nd – 6-9 L arm DB Row – heavy
3rd – 20-40 sec HS Hold Against Wall
4th – 6-9 R arm DB Row – heavy
C. 15 min @ 85-90%
3 Rounds:
200m Running
50ft Walking Lunges
10 Alternating DB Power Snatch @ 35/50lbs
(Into…)
3 Rounds:
10/15 cal Echo Bike
20 Alternating Step-Up onto 20/24” Box
10 Alternating DB Power Clean to OH @ 35/50lbs (floor every rep)
Tuesday – Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
C. EMOM x 30 Min:
1st – 8/10 cal Echo Bike
2nd – 10 Burpees
3rd – 8/10 cal Echo Bike
4th – 30 sec FLR on Rings
5th – 8/10 cal Echo Bike
6th – 30 sec Pronated Hang From Pull-Up Bar
D. 1km Run – Easy
Wednesday
A. 2 Paused Front Squats + 2 Front Squats x 4 sets, 3 min – building per set – 1-2 sec in the bottoms
B. Barbell Romanian Deadlifts @ 40×1, 6-6-5-5-5, 2-3 min b/t – all tough sets, increasing from previous weeks
C. For Time
20 Burpee Pull-Ups
30 Wall Balls @ 15/20lbs to 9/10ft
1,000m Rowing
5 min Rest
1,000m Ski Erg
30 Wall Balls @ 15/20lbs to 9/10ft
20 Burpee Pull-Ups
*scale option for burpee pull-up is burpee to pull-up bar touch (no pull-up)
* if lots of people in class you can wave the ski/row order with 2 peeps
Tuesday
A. Every 1:30 min x 10 sets – fast
100m Running + 1 Hang Squat Clean – start @ light + 0-10lbs per set – building to a heavy single
B. Pendlay Row @ 40×1, 6 tough reps x 4 sets, 2-3 min b/t
C. EMOM x 10 minutes
1st – 20-30 sec Toes to Bar
2nd – 20-30 sec HSPU practice
D. 10 min – High Effort
10 cal Rowing/Bike Erg/Ski Erg
10 Box Jump Overs @ 20/24” Box
5 DB Hang Squat Clean @ 25/40/hand
Friday
A. 5 sets – High Effort
120 sec Bike Erg
120 sec rest
B. Increasing until failure:
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
10 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
12 cal Ski Erg
1 min Rest
1 min AMRAP
50ft Double OH KB Carry @ 20/35/hand
14 cal Ski Erg
1 min Rest
… etc
Note – (set it up for OH Carry its 25ft x 2 section)
C. Barbell Hip Thrust @ 10×0, 12-15 tough reps x 3 sets, rest as needed
D. Lateral Banded Mini-Band Walks, 15-25 reps/side x 2-3 sets, rest as needed