weekly programming

Week # 2 of 6

Monday 6/9/2025

Strength

Deadlift Cluster Sets

3 sets of 2-2-2, building

Conditioning

EMOM for 15

M1: 10 Deadlifts (135/95, Rx+ 185/125)

M2: 50 Double Unders

M3: 8-10 Pull Ups (Rx+ Strict or 5 Ring or Bar Muscle Ups)

Tuesday 6/10/2025

Strength

Thruster

5 at 65%, 5 at 75%, 5+ at 85%

Conditioning

7 Rounds For time

5 Hang Power Cleans (95/65, Rx+ 115/75)

7 Shoulder to Overhead

9 Front Squats

Wednesday 6/11/2025

Conditioning

For time:

A. 3 Rounds

12 Box Jump Overs @ 20”/24”

24 Double DB Alternating Push Press @ 2×20/2x35lb 

12 Plate Sit-ups 

B. 3 Rounds

400/500m Ski

25m Sled Push @ 3/5 plates

20 Russian KB Swings @ 16/24kg

C. 3 Rounds

400/500m Row

12 Half Burpees

24 Sandbag Walking Lunges @ 10/20kg 

Thursday 6/12/2025

Strength

A1. Dual DB/KB Box Step Up, 3 sets of 5/side, building

A2. Handstand Push Up, Accumulate 20 reps

Conditioning

5 Rounds

2:00 AMRAP

12/9 Calorie Row

12 Alternating Dumbbell Snatches

Push Ups with remaining time

1 minute rest

Friday 6/13/2025

Strength

Back Squat

2×10, across (at goal weight)

Conditioning

For Time

50 Toes to Bar

50 Back Squats (75/55, Rx+ 95/65)

25 Pull ups

25 Burpees Over Bar

Saturday 6/14/2025

Conditioning

For Time

500m Run

50 Jumping Pull-ups

50m Sled Push @ 3/5 plates

500m Run

60m Burpee Broad Jump

1000m Ski

500m Run

200m Farmer Carry @ 2×16/2x24kg

50 Kettlebell Deadlifts @ 2×16/2x24kg

500m Run

80m Sandbag Walking Lunge @ 10/20kg

30 One Arm KB Snatch @ 12/16kg

500m Run

50 Wall Balls @ 10/14lb

1000m Row

people working out in a group fitness class

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