Wk 2/4 – Aug. 24/2026
Session 1 Monday
A. 5 Rounds:
3 min [1 Wall Walk + 5 Toes to Bar + 5-10 Push-Ups + 5 Toes to Bar + AMRAP Easy Ski/Row]
B. 5 sets – High Repeatable Effort
10 Box Jump Overs – 20/24”
10 KBS @ 24/32kg
10 V-Ups
10 Push Jerks @ 65/95lbs
2 min Rest
*Mix & Match Work Order Per set
* ever set time capped at 2 minutes
C1. Parallel Grip Ring Row @ 10×0, 10 tough reps x 5 sets, 10 sec
C2. Standing Ez curl Barbell Bicep Curls @ 10×0, 10 tough reps x 5 sets, 90-120 sec
Session 3 Tuesday
A. EMOM x 10 Minutes
1st – 5 L Leg DB Russian Step-Up – 20/24” Box
2nd – 5 R Leg DB Russian Step-Up – 20/24” Box
B. EMOM x 10 Minutes
1st – 100ft L arm tough Farmer Carry – heavy
2nd – 100ft R arm tough Farmer Carry – heavy
C. EMOM x 20 MInutes
1st – 5 L arm DB Hang Clean to OH – heavy as possible
2nd – 5 R arm DB Hang Clean to OH – heavy as possible
3rd – 10-15 Wall Balls @ 14/20lbs to 9/10ft
4th – 8/10 cal Echo Bike
Session 3 Wednesday
A. Every 2 min x 5 sets
Set 1 – 6 Push Press @ 10×1
Set 2 – 5 Push Press @ 10×1
Set 3 – 4 Push Press @ 10×1
Set 4 – 3 Push Press @ 10×1
Set 5 – 2 Push Press @ 10×1
B. 5 sets:
20 sec Heavy Weighted Pronated Hang From Pull-up Bar
50ft tough Sled Pull with Pulling Rope – Hand Over Hand
Rest as needed
C. 5 Rounds – Teams of 2 – Max Ski Erg Cals
4 min [12/16 cal Echo Bike + 100ft Walking Lunge + 10 “Burpee” SandBag Clean Over Shoulder @ 100/150 + AMRAP Ski Erg Cals]
– “Burpee” SandBag Clean – Burpee First / Sandbag Clean over shoulder = 1 rep
Session 4 Thursday
A. Every 2 min x 6 sets
Set 1,2,3 – 2 Above Knee Hang Squat Snatch – Light / Moderate Load
Set 4,5,6 – 1 Above Knee Hang Squat Snatch – Tougher
B. Every 2 min x 6 sets
Set 1,2,3 – 1 Power Clean + 1 Squat Clean – Light / Moderate Load
Set 4,5,6 – 1 Squat Clean – tougher load
C. Every 2 min x 10 sets – High Effort
Set 1 – 200m Run
Set 2 – 15/20 cal Rowing
Session 5 Friday
A. Front Squat, 4-4-4, 3 min – all good sets
B. Seated BB Good Morning, 8 reps x 4 sets, 2 min
C. 5 Round For Time
100m Run
10 Wall Balls @ 14/20lbs to 9/10ft
100m Run
5 Deadlifts @ 155/225lbs
D1. Kipping Pull-Up, 5-10 reps x 5 sets, 10 sec
D2. Pendlay Row @ 10×1, 8 reps x 5 sets, 90 sec
D3. Strict Dip/Ring Dip Work x 5 sets, 90 sec