Wk 4/4 – Sept. 8/2025
Monday
A. 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 Hi Hang Power Snatch x 5 sets, rest as needed – building to a good set
B. Handstand Hold Against Wall, AMSAP x 1 set
Or
Top of Ring Dip Hold, AMSAP x 1 set
Or
FLR on Rings, AMSAP x 1 set
Or
Front Bridge, AMSAP x 1 set
C. EMOM x 20 Min – High Effort
1st – 10 Burpees [Small Jump / Extension @ Top]
2nd – 8-12 Toes to Bar
3rd – 10 Step-Down Box Jumps onto 20/24” Box
4th – 8-12 tough DB / KB Push Press
D. Single Arm DB Row @ 40×1, 6 tough/arm x 3 sets, rest as needed
Tuesday – Open Gym
A. Warm-Up/Prep
B. Options:
Tuesday – Open Gym
A. Warm-Up/Prep
B. Options:
10 Rounds For Time
400m Run
400m Rowing
0r
5 Rounds For Time
400m Run
400m Rowing
C1. Flat DB Bench Press @ 40×1, 8-10 tough reps x 5 sets, 1-1:30 min
C2. Seated DB Hammer Curls @ 40×1, 10 tough reps x 5 sets, 1-1:30 min
Wednesday
A. Goblet Squat @ 40×1, 8-10 heavy reps x 5 sets, 2-3 min, push yourself but follow/honor the tempo!
B. EMOM x 9 Min
1st – 6-8 Left Leg DB RDL @ 20×0 – DBs per hand
2nd – 6-8 Right Leg DB RDL @ 20×0 – DBs per hand
3rd – 30-45 sec Wall Sit
C. 20 Rounds For Time – Teams of 2 [You Go / I Go]
5 Pull-Ups – [Kip / Jump Pull-Up , Ring Row]
10 KBS @ 16/24kg – overhead
15 Air Squats
* 1 Person does a round/ 1 person rest / repeat – 10 rounds each = 20 rounds per team*
* 25 min Time Cap*
Thursday
A. EMOM x 15 Min
1st – 1 Squat Clean + 1 Split Jerk – start @ Moderate / Finish @ heavy
2nd – 6 Bar Facing Burpees
3rd – 8/10 cal Row/Bike Erg / Ski Erg
B. 4 Rounds:
3 min [Toes to Bar / HSPU + AMRAP Easy Erg]
C. 10 min – High Effort
50/60 cal Rowing
50/60 cal Ski Erg
AMRAP DT @ 65/95lbs in time remaining
[DT = 12 Deadlift / 9 Hang Power Clean / 6 Push Jerk]
Friday
A. 3 sets – High Effort
180 sec Bike Erg/Echo Bike
180 sec Rest
B. Increasing Rowing until failure:
1:30 min AMRAP
15/20 cal Rowing
1:30 min Rest
1:30 min AMRAP
20/25 cal Rowing
1:30 min Rest
1:30 min AMRAP
25/30 cal Rowing
1:30 min Rest
1:30 min AMRAP
30/35 cal Rowing
….etc
C. EMOM x 15 Min
1st – 8-10 heavy Barbell Hip Thrust
2nd – 50-100ft fast Walking Lunge
3rd – 30 sec Double KB Front Rack Hold – tough load/hand