Week # 4 of 6
Monday 6/23/2025
Strength
Deadlift Cluster Sets
4 sets of 3-3, across
Conditioning
3 Rounds For Time
15 Power Snatch (75/55, Rx+ 95/65)
15/12 Calorie Row
45 Double Unders
Rest 1 minute after each round
Tuesday 6/24/2025
Strength
Thruster
3 at 75%, 3 at 85%, 1+ at 95%
Conditioning
10 Round For Time
5 Burpees
10 Wall Balls (20/14)
Time Cap 10 minutes
Wednesday 6/25/2025
Conditioning
A. 15’ AMRAP of:
- 12 Wall Balls @ 14/20lb
- 12 Double Dumbbell Deadlifts @ 2×16/2x24kg
- 100m Farmer Carry @ 2×16/2x24kg
- 24 Lying Leg Raises
B. 15’ AMRAP of:
- 25m Sled Push/Pull @ 3/5 plates
- 18/24 Row Calories
- 12 Row Pike + Parallete Push-up
- 12 Jumping Pull-ups
C. 15’ AMRAP of:
- 18/24 Ski Calories
- 12 DB Snatches @ 20/35lb
- 20 One Arm Overhead Reverse Lunges @ 20/35lb
- 12 Burpees
Thursday 6/26/2025
Strength
A1. Dual DB/KB Walking Lunge, 3 sets of 5-7/side, building
A2. Handstand Push Up, Accumulate 26 reps
Conditioning
12 minute AMRAP
3 Ring Dips
6 Alternating Dumbbell Snatches (50/35)
12 Step Ups (24/20) (Rx+ 50/35)
Friday 6/27/2025
Strength
Back Squat
2×10, across (heavier than goal weight)
Conditioning
For Time
21-15-9
Front Squats (95/65, Rx+ 135/95)
Toes to Bar
immediately into
50/40 Calorie Row
Saturday 6/28/2025
Conditioning
500m Run
2 Rounds of:
- 30 Wall Balls @ 10/14lb
- 20 Jumping Pull-ups
- 15 Burpees
500m Run
2 Rounds of:
- 50m Sled Push/Pull @ 3/5 plates
- 20 DB Hang Power Snatch @ 20/35lb
- 15 Box Jump Overs
500m Run
2 Rounds of:
- 30 Russian KB Swings @ 16/24kg
- 25m Sandbag Walking Lunge @ 10/20kg
- 12 Dips (Box, Bar, or Rings)
500m Run
2 Rounds of:
- 30/40 Row Calories
- 100m Farmer Carry @ 2×16/2x24kg
- 15 Barbell Sit-ups @ 15/35lb
