Week # 1 of 6
Monday 4/14/2025
Strength
A1. Power Clean, 4 sets of 3, building
A2. Gorilla Row, 4 sets of 6-8/side, building
Conditioning
EMOM for 15
M1: 5 Deadlifts (225/155, Rx+ 275/185)
M2: 50 Double Unders
M3: 12/9 Calorie Row
Tuesday 4/15/2025
Strength
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
Partner Conditioning
18 minute AMRAP
8 Dual DB/KB Thrusters (2x24kg/50, 16kg/35)
8 Burpee Over DB/KB (Rx+ BBJO’s)
Wednesday 4/16/2025
Conditioning
5RFT of:
400/500m Ski
12m Sled Push @ 3/5 plates
12m Sled Pull @ 3/5 plates
15 Burpees to Plate
400/500m Row
60sec Farmer Hold @ 2×16/2×24
25m Sandbag Walking Lunge @ 10/20kg
25 Wall Ball @ 14/20
Thursday 4/17/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Pull + 1 Hang Power Snatch
M6 – M10: 1 Power Snatch + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Overhead Squat
M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21-M30: 1 Squat Snatch
Friday 4/18/2025
Strength
A1. Strict Press
5 @ 65%
5 @ 75%
5+ @ 85%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 3 sets of 3, building followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
For Time
21-15-9-6
Handstand Push Up
Toes to Bar
Calorie Row
Saturday 4/19/2025
Conditioning
For time:
500m Run
750m Ski
500m Run
50m Sled Push
500m Run
60m Burpee Broad Jump
500m Run
750m Row
500m Run
200m Farmer Carry @ 2×16/2x24kg
500m Run
50m Sled Pull @ 2/4 plates
500m Run
80m Sandbag Walking Lunges @ 10/20kg
.
