Wk 3/4 – Sept. 29/2025
Monday
A. Warm-Up/Prep/Set-Up
B. 3 Rounds For Time – Teams of 2
30 cal Rowing – 1 person row / 1 person single arm farmer hold @ 50/75lbs
3 x [10 Box Jump Overs 20/24” + 10 Push-Up] – work/rest as needed
25 cal Echo Bike – 1 person bike / 1 person single arm farmer hold @ 50/75lbs
3 x [10 KBS @ 16/24kg + 10 Toes to Bar] – work / rest as needed
C1. Half-Kneeling Single Arm DB Press @ 11×1, 6-9 tough /arm x 5 sets, 30-60 sec b/t arms
C2. Standing Ez Curl BB Bicep Curl / or KB Crush Grip Bicep Curl, 10-15 tough reps x 5 sets, 90-120 sec
Tuesday – Open Gym
A. 5 sets
10 Alternating DB Step-Up onto 20/24” Box – tough/hand
15 heavy Russian KBS
3 min Easy Bike/Echo Bike/Assault Runner/Ski Erg/Bike Erg etc
B1. Strict Press @ 11×1, 2 tough reps x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. 5 Rounds – High Effort
30 sec Standing Bike Erg – Damper 8/10
30 sec rest
30 sec SandBag Clean Over Shoulder @ 100/150lbs
30 sec rest
Wednesday
A. Deadlift @ 11×1, 6-5-4, 2-3 min – 3 tough sets
B. 3 sets – High Repeatable Effort
90 sec Rowing
90 sec Rest
90 sec Bike Erg
90 sec Rest
+
1 min Rest
+
3 sets – High Repeatable Effort
90 sec Ski Erg
90 sec Rest
90 sec Echo Bike
90 sec Rest
Thursday
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch @ Moderate / Tough per min x 10 minutes
B. 1 Power Clean + 1 Split Jerk @ Moderate / Tough per min x 10 minutes – build to a heavy single
C. Back Squat @ 40×1, 5-4-3, 3 min – building off from previous weeks
D. 5 Rounds For Time
4 Alternating Single Arm Devils Press @ 35/50
6 Thrusters @ 65/95lbs
Friday
A. Close Grip Bench Press @ 10×1, 6 tough reps x 5 sets, 2-3 min
B. 3 sets
1 min AMRAP Push-Ups
1 min Rest
C. Pendlay Row @ 40×1, 5-7 tough reps x 5 sets, 2 min
D. For Time
45 cal Ski Erg
21 Toes Through Rings
15 Burpees Over 20/24” Box
9 Alternating DB Power Snatch @ 45/65lbs