Wk 3/4 – Aug. 31/2026
Session 1 Monday
A. Every 1:30 min x 10 sets
Set 1 – 2-4 fast Wall Walks + AMRAP Easy Bike/Row
Set 2 – 10 Toes to Bar + AMRAP Easy Bike/Row
B. 3 set – High Repeatable Effort
[400m Run Buy IN]
15 Push-Ups
10 Deadlifts @ 75/115lbs
10 Hang Power Cleans @ 75/115lbs
20 Jumping Switch Lunges
3 min Rest
*Mix & Match Work Order Per set / every set starts with run buy in
C. 3 sets:
15 tough Ring Rows
12-15 tough DB Bent Over Rows
2 min Rest
Session 2 Tuesday
A. 3 sets:
10 Alternating Barbell Reverse Lunge – tough
2 min Rest
B. 100 Step-Over 20/24” Box For Time
C. 5 Rounds For Time
100m Run
100ft L arm Farmer Carry @ 50/75lbs
100m Run
100ft R arm Farmer Carry @ 50/75lbs
C. 100 cal Echo Bike – working in 30 sec hard / 30 sec SLOW spin
Session 3 Wednesday
A. Every 2 min x 5 sets
Set 1 – 5 Push Press @ 10×1
Set 2 – 4 Push Press @ 10×1
Set 3 – 3 Push Press @ 10×1
Set 4 – 2 Push Press @ 10×1
Set 5 – 1 Push Press @ 10×1
B. 5 sets:
12 tough Alternating KB Gorilla Rows – tough/hand
(Into…)
100ft Farmer Carry with Same Kbs
2 min Rest
C. 20 min AMRAP – Teams of 2
Toes to Bar – 1,2,3, etc
Burpee/SandBag Clean Over 40” Box [1 Burpee, 1 SandBag Clean Over Box, 2 Burpee, 2 SandBag Clean Over Box, 3,3, etc]
Rowing Cals – 10,15,20, etc
*split work with partner as needed!
Session 4 Thursday
A. Every 3 min x 3 sets:
Set 1 – 5 Squat Snatch – tough
Set 2 – 4 Squat Snatch – tougher
Set 3 – 3 Squat Snatch – toughest
B. Every 3 min x 3 sets
Set 1 – 5 Power Clean to OH – tough
Set 2 – 4 Power Clean to OH – tougher
Set 3 – 3 Power Clean to OH – toughest
B. Every 4 min x 6 sets – fast / high effort
200m Run + 15/20 cal Bike Erg
Session 5 Friday
A. Front Squat, 3-3-3, 3 min – all good, tough sets
B. Single Leg Landmine RDL, 15/leg x 2 sets, rest as needed – can USE straps to go heavier!
C. 10 min – High Effort
Running – 100m,100m,100m etc
SandBag Clean + SandBag Squat On Shoulder – 1,2,3, etc
D. 5 sets:
5-10 Kipping Pull-Ups
12 tough Top Down Alternating DB Press @ 10×1
2 min Rest