WEEK # 3 OF 6
Monday 11/10/2025
Strength:
A1. Deadlift, 8-6-4-2, building
A2. Handstand Practice, 4 sets
Conditioning
For Time
15-12-9-6
Clean and Jerk (115/65, 155/105)
Bar Facing Burpee Over Bar
Tuesday 11/11/2025
Strength
A1. Front Squat, 5 sets of 5 (2.5-5lb heavier than last week), across (AMRAP set 5)
A2. Pull Up, 5 sets of 3 (Rx+ Weighted)
Conditioning
For Time
50 Overhead Squats (45/33, Rx, 75/55)
40/32 Calorie Row
30 Pull Ups
25 Overhead Squats
20/16 Calorie Row
15 Pull Ups
Wednesday 11/12/2025
Conditioning
3 Rounds of 2 minutes “On” , 30 seconds “Off” of the following:
Ski
Sled Push/Pull @ 3/5 plates
Farmer Carry @ 2×16/2x24kg
Wall Ball @ 10/14lb
Row
Burpee Box Get Over @ 30”/40”
Thursday 11/13/2025
Strength
A1. Front Foot Elevated Goblet Reverse Lunge, 3 sets of 6-8/side
A2. Band Assisted Natural Leg Extension, 3 sets of 5-7
A3. Strict Toes to Bar, 3 sets of max reps
Conditioning
EMOM for 15
M1-5: 7/5 Cal Bike
M6-10: 10/8 Cal Rower
M11-M15: 9/7 Cal Ski
Friday 11/14/2025
Strength
A1. Bench Press, 5×5-7, building
A2. Strict Pull Up, Accumulate 34 reps (Rx+ 21X1)
Conditioning
10 Rounds For Time
10 Hang Dumbbell Clean and Jerk (50/35)
5 Toes to Bar (Rx+ 2 Bar Muscle Ups)
Saturday 11/15/2025
Conditioning
For Time:
1200/1500m Ski
1000m Run
60m Burpee Broad Jump
37m Sled Pull @ 2/4
60 Wall Ball @ 10/14lb
1500m Run
60m Sandbag Walking Lunge @ 10/20kg
37m Sled Push @ 3/5
60m Burpee Broad Jump
1000m Run
1200/1500m Row
