Week # 2 of 6
Monday 11/3/2025
Strength:
A1. Deadlift, 9-7-5-3, building
A2. Handstand Practice, 4 sets
Conditioning
12 minute AMRAP
2 Wall Walks (Rx+ 1 Square Lap HS Walk)
10 Ground to Overhead (75/55, Rx+ 95/65)
50 Double Unders
Tuesday 11/4/2025
Strength
A1. Front Squat, 5 sets of 5, across (AMRAP set 5)
A2. Pull Up, 5 sets of 3 (Rx+ Weighted)
Conditioning
8 Rounds For Time
5 Toes Bar (Rx+ 2 Bar Muscle Up)
5 Hang Squat Clean (115/75, Rx+ 155/105)
10/8 Calorie Row
Wednesday 11/5/2025
Conditioning
A. As many rounds + reps as possible in 10 minutes of:
1500m Ski (8min cap)
50m Sled Push @ 3/5 plates
B. As many rounds + reps as possible in 10 minutes of:
70 Russian Kettlebell vSwings @ 16/24kg
100m Sandbag Walking Lunge @ 10/20kg
C. As many rounds + reps as possible in 10 minutes of:
70 Burpees
20 Box Get Overs @ 30”/40”
D. As many rounds + reps as possible in 10 minutes of:
1500m Row (8 min cap)
50 Wall Balls @ 10/14
Thursday 11/6/2025
Strength
A1. Supported Single Leg Deadlift, 3 sets of 6-8/side, building
A2. Goblet Cyclist Squat, 3 sets of 10-12, building
A3. Forearm Plank Bodysaw, 3 sets of 8-10
Conditioning
4 Rounds
3 minute AMRAP
20 Alternating Dumbbell Snatches (50/35)
20 Box Step Ups (24/20) (Rx+ 50/35)
20 Sit Ups
1 minute Rest
note: pick up where you left off
Friday 11/7/2025
Strength
A1. Bench Press, 4×8-10, building
A2. Strict Pull Up, Accumulate 32 reps (Rx+ 21X1)
Conditioning
10 Rounds For Time
5 Ring Row (Rx+ Feet Elevated)
5 Hang Muscle Clean (95/65, Rx+ 115/75)
5 Push Press (Rx+ Strict Press)
5 Burpees Over Bar
Saturday 11/8/2025
Conditioning
For time:
60m Sandbag Walking Lunge @ 10/20kg
1000m Row
500m Run
1000m Ski
1000m Run
50m Sled Pull @ 2/4
1000m Run
50m Sled Push @ 3/5
1000m Run
80m Burpee Broad Jump
500m Run
60 Wall Balls @ 10/14lb
