Wk 4/4 – Nov. 2/2026
Session 3
A. Front Squat, 3-2-2-1-1, 3 min – heavy single / new PR if feeling good!
B. Prep/Set-Up
C. 6 Rounds:
20/30 cal Bike Erg/Row
“Box Work”
______
* Rounds 1,2 – Easy / Relaxed – 10 Box Step-Overs – 20/24”
* Rounds 3 – Harder – 10 Box Jump Overs @ 20/24”
____
* Rounds 4,5 – Easy / Relaxed – 15 Alternating Step-Up – 20/24””
* Rounds 6 – Harder – 10 Burpee Box Jump Overs 20/24”
D. Flat DB Bench Press, accumulate 50 tough reps – break/ rest as needed
Tuesday
A. 5 Fast Hurdle Jump Overs every 45 sec x 10 sets
B. Deadlift @ 11×1, work to a challenging set of 2
C. 10 min AMRAP
Ski Erg Cals – 8/10,8/10,8/10
Power Cleans @ 75/115lbs – 2,4,6, etc
Air Squats – 10,10,10, etc
Wednesday
A. EMOM x 10 Minutes
1st – 20 sec heavy Farmer Hold W/Dbs+ 5 quick HSPU/Push-Up, etc
2nd – 10 sec Top of Ring Dip Hold + 5-10 Toes to Bar
B. EMOM x 10 Minutes
1st – 5 heavy Double Hang KB Clean to OH
2nd -100m Ski Erg – as fast as possible!
C. 20 min AMRAP – Teams of 2
15 cal Echo Bike
15 KB Box Mount – 20” Box @ 16/24kg
50ft SandBag/DBall Clean to Throw 50/80lbs
Thursday
A. Every 2 min x 5 sets:
1 Power Snatch + 1 Above Knee Hang Squat Snatch – tough + AMRAP Easy Echo Bike in time remaining
B. Every 2 min x 5 sets:
1 Power Clean + 1 Above Knee Hang Squat Clean + AMRAP Easy Echo Bike in time remaining
C. Rear Elevated Split Squat, 3 sets:
30 sec Left Leg – No Load
30 sec Rest
30 sec Right Leg – No Load
30 sec Rest
D. 20 min – Moderate Effort
20 x 50ft Shuttle Run
100ft KB Farmer Carry @ 24/32kg
100ft SandBag Carry @ 100/150lbs
100ft tough Sled Push
Friday
A. 1 Power Clean + 1 Split Jerk, work to a heavier single for the day
B. EMOM x 10 Minutes
1st – 5 L arm DB Power Snatch + 50ft L arm OH DB Carry – heavy as possible
2nd – 5 R arm DB Power Snatch + 50ft R arm OH DB Carry – heavy as possible
C. EMOM x 10 Minutes
1st – 2 tough Close Grip Bench Press
2nd – 5 heavy Single Arm DB Rows/arm
(Into…)
2 Rounds For Time
25 Strict Press @ 55/75lbs
25 cal Rowing
25 DB Pendlay Rows @ 25/40/hand
50 Anchored Sit-Ups