Wk 2/4 – Sept. 22/2025
Monday
A. Warm-Up/Prep/Set-Up
B. For Time – Teams of 2
30 Single Arm Devils Press @ 35/50 [1 Partner Devils Press / 1 Partner Hold FLR on Hands]
30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]
30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]
30 Toes to Bar [1 Partner TTB / 1 Partner Wall Sit]
30 Burpees onto 20/24” Box [1 Partner Burpee / 1 Partner Rest]
30 cal Ski, Row or Bike Erg [1 Partner Erg / 1 Partner Hang from Pull-Up Bar]
* 25 min Time Cap
C1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3-5 sets, 1 min
C2. Rope Climb Practice, 1-3 reps W / Legs x 3-5 sets, 1 min – opportunity for people to practice
C3. Single Arm KB or DB Row, 10-12/arm x 3-5 sets, 30-60 sec b/t arms
Tuesday – Open Gym
A1. DB Reverse Lunge, 10-12 reps x 4 sets, 30 sec
A2. SandBag Clean Over Shoulder, 2-5 fast reps x 4 sets, 30 sec
A3. FLR on Rings, 30-60 sec x 4 sets, 120 sec
B. Goblet Squat @ 20×1, 10 tough reps x 4 sets, 2 min
C. EMOM x 10 minutes:
1st – 3 tough Strict Press @ 11×1
2nd – Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
D. 10 min AMRAP – High Effort
10 cal Ski Erg
10 Push Press @ 65/95lbs
10 cal Ski Erg
10 Deadlift @ 65/95lbs
Wednesday
A. Deadlift @ 11×1, 7-6-5, 2-3 min – 3 tough sets @ tempo / not touch & go
B. 4-5 sets – High Repeatable Effort
60 sec Rowing
60 sec Rest
60 sec Bike Erg
60 sec Rest
+
1 min Rest
+
4-5 sets – High Repeatable Effort
60 sec Ski Erg
60 sec Rest
60 sec Echo Bike
60 sec Rest
*with bigger classes you could easily just put 2 people with 2 diff ergs and do 8-10 sets of 60 sec on/ 60 sec off on them!
Thursday
A. 1 Power Snatch + 1 OHS every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher
B. 1 Power Clean to OH – touch & go every 45 sec x 12 reps – 4 reps @ Lighter / 4 reps @ Moderate / 4 reps @ Tougher
C. Back Squat @ 40×1, 6-5-4, 3 min – all @ tempo
D. 3 sets – High Effort
1 min Standing Bike Erg [Damper 8-10]
1 min Russian KBS @ 24/32kg
2 min Rest
E. Reverse Lunge – 100 reps for time – 4 min time cap
– no hands on legs!
Friday
A. Close Grip Bench Press @ 10×1, 8 tough reps x 4 sets, 2-3 min
B. Standing Banded Strict Press, 1 min AMRAP every 1:30min x 3 sets – Red Band
C. Body Weight Inverted Row @ 40×1, 8-10 reps @ tempo / use legs as needed x 5 sets, 1-2 min
D. 3 Rounds For Time
8/10 cal Echo Bike
15 L arm DB Row @ 35/50
100ft SandBag Carry @ 100/150lbs
8/10 cal Echo Bike
15 R arm DB Row @ 35/50
100ft SandBag Carry @ 100/150lbs