WEEK # 4 OF 6
Monday 5/5/2025
Strength
A1. Power Clean, 5 sets of 2, across
A2. Pendlay Row, 4 sets of 6-8, across
Conditioning
12 minute AMRAP
2-4-6-8-10…
Dumbbell Snatch (50/35)
Dumbbell Box Step Over (50/35, 24/20)
Pull Up
Tuesday 5/6/2025
Strength
A. Back Squat
5 @ 67.5%
5 @ 77.5%
5+ @ 87.5%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
For Time
30/20 Calorie Assault Bike
200 Double Unders
25 Burpees to 6 inch Target
1,000/800m Row
Wednesday 5/7/2025
Conditioning
A. 12’ AMRAP of:
• 12 Wall Balls @ 14/20lb
• 12 Kettlebell Swings @ 16/24kg
• 12 Jumping Pull-ups
• 100m Farmer Carry @ 2×16/2x24kg
B. 12’ AMRAP of:
• 18/24 Row Calories
• 12 Burpee Broad Jumps
• 50m Sandbag Walking Lunge @ 10/20kg
C. 12’ AMRAP of:
• 25m Sled Push @ 3/5 plates
• 18/24 Ski Calories
• 15 DB Bench Press @ 2×20/2x35lb
• 20 Lying Leg Raises
Thursday 5/8/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Deadlift + 1 Hang Power Snatch w/ 3 second pause in the catch
M6 – M10: 1 Power Snatch + 1 Overhead Squat w/ 3 second pause in bottom
M11 – M15: 1 Snatch Deadlift + 1 Hang Squat Snatch w/ 2 second pause in the bottom
M16 – M20: 1 Squat Snatch + 1 Overhead Squat w/ 2 second pause in the bottom
M21-M30: 1 Squat Snatch
Friday 5/9/2025
Strength
A1. Strict Press
5 @ 67.5%
5 @ 77.5%
5+ @ 87.5%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 5-3-2, building followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
5 Rounds
1:30 AMRAP
9 AKBS (24/16, 28/20)
9 Ring Dip
Toes to Bar AMRAP (Rx+ Bar Muscle Up)
1:00 Rest
Saturday 5/10/2025
Conditioning
For time:
500m Run
1000m Ski
50m Burpee Broad Jump
1000m Run
200m Farmer Carry @ 2×16/2x24kg
50m Sandbag Walking Lunge @ 10/20kg
1500m Run
50 Wall Ball @ 10/14lb
1000m Row
1000m Run
50m Burpee Broad Jump
50m Sled Push/Pull @ 3/5 plates
500m Run
