Wk 1/4 – Sept. 15/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 2 Rounds For Time – teams of 2
40 cal Rowing [1 Partner Row / 1 Partner Hold Front Bridge]
30 Toes to Bar [1 Partner TTB / 1 Partner Hold Wall Sit]
20 Burpee Box Jumps onto 20/24” Box [1 Partner Burpee / 1 Partner Hang From Pull-Up Bar]
10 SandBag Clean Over Shoulder @ 100/150lbs [1 Partner SandBag / 1 Partner Rest]
- 25 min Time Cap *
C1. Flat DB Bench Press @ 20×1, 12-15 tough reps x 3-4 sets, 1 min
C2. Rope Climb Practice, 1-3 reps W / Legs x 3-4 sets, 1 min – opportunity for people to practice foot work, etc
C3. Parallel Grip Ring Row @ 40×1, 10 tough reps @ tempo / toughest angle x 3-4 sets, 1 min
Tuesday – Open Gym
A. EMOM x 15 Min
1st – 30 sec Alternating tough DB Step-Up onto 20/24” Box
2nd – 10 heavy Russian KBS – tough load
3rd – 30 sec FLR on Rings
B. Goblet Squat @ 20×1, 15 tough reps x 3 sets, 2 min
C. EMOM x 15 Min
1st – 5 tough Strict Press @ 11×1 – from a rack
2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
3rd – 30 sec Alternating KB Prone Drags @ 15-25lbs
D. 5 sets
300m Ski Erg – Easy Effort
100m Ski Erg – Very High Effort
1 min Rest
Wednesday
A. Deadlift @ 11×1, 8-7-6, 2-3 min – 3 tough sets @ tempo
B. 8 sets – High Repeatable Effort
30 sec Rowing
30 sec Rest
30 sec Bike Erg
30 sec Rest
+
1 min Rest
+
8 sets – High Repeatable Effort
30 sec Ski Erg
30 sec Rest
30 sec Echo Bike
30 sec Rest
Thursday
A. 1 Snatch High Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 7 sets, rest as needed – start @ light & build
B. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Split Jerk x 7 sets, rest as needed – start @ light & build
C. Back Squat @ 40×1, 7-6-5, 3 min – all @ tempo
D. 3 sets:
10 Barbell Good Mornings @ Moderate Load
(15 sec Transition)
100ft tough SandBag Carry
1:30 min Rest
D. 3 sets:
10-15 Left Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest
10-15 Right Leg Rear Elevated Split Squat – add weight vest if easy
30-60 sec rest
10 heavy KBS – overhead
30-60 sec rest
Friday
A. Close Grip Bench Press @ 10×1, 10 tough reps x 3 sets, 2-3 min
B. DB Tate Press @ 10×1, 12-15 tough reps x 3 sets, 1:30 min – https://www.youtube.com/shorts/rELnGugnNSk
C. Sled Pull with Pulling Rope, 50ft tough x 5 sets, rest as needed – hand over hand
D. For Time
30 cal Echo Bike
21 Push-Ups
10 Kipping Pull-ups
20 cal Echo Bike
15 Push-Ups
10 Kipping Pull-ups
10 cal Echo Bike
9 Push-Ups
10 Kipping Pull-ups