WEEK # 4 OF 6
Monday 11/17/2025
Strength:
A1. Deadlift, 4 sets of 4, building
A2. Handstand Practice, 4 sets
Conditioning
6 Rounds For Time
6 Alternating Front Rack Reverse Lunges (95/65, Rx+ 115/75)
6 Push Jerks
12/9 Calorie Row
Tuesday 11/18/2025
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
6 Rounds
2 minute AMRAP
10 Alternating Hang Dumbbell Squat Clean (50/35) (Rx+ Dual Kettlebell Hang Squat Cleans)
5 Pull Up (Rx+ C2B)
Lateral Burpees Over Dumbbell w/ remaining time
1 minute rest b/w rounds
Wednesday 11/19/2025
Conditioning
A. E4MOM x 3
15 Half Burpees
20 One Leg V-ups
30 Sandbag Reverse Lunge @ 10/20kg
B. E4MOM x 3
15 Double KB Thruster @ 2×8/2x12kg
20 Russian KB Swings @ 16/24kg
220/300m Ski
C. E4MOM x 3
12.5m Sled Pull
12.5m Sled Push @ 3/5 plates
30 DB Hang Power Snatch @ 20/35lb
D. E4MOM x 3
15 Abmat Sit-ups
20 Step-ups @ 12/16kg
220/300m Row
Thursday 11/20/2025
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
9 Rounds For Time
3 Sumo Deadlift (185/125, Rx+ 275/185)
6 Box Jump (24/20)
9/7 Calorie Row
Friday 11/21/2025
Strength
A1. Bench Press, 3 sets of 10-12, building
A2. Strict Pull Up, Accumulate 36 reps (Rx+ 21X1)
Conditioning
For Time
50 Push Press (75/55, Rx+ 95/65)
50 Toes to Bar
50 Push Up (Rx+ 35 Ring Dip)
150 Double Unders
Saturday 11/122/2025
Conditioning
For time:
1000m Run
50m Sled Push/Pull @ 3/5 plates
1000m Ski
1000m Run
60m Burpee Broad Jump
1000m Row
1000m Run
60m Sandbag Walking Lunge @ 10/20kg
200m Farmer Carry @ 2×16/2x24kg
1000m Run
40 Double KB Deadlifts @ 2×16/2x24kg
60 Wall Balls @ 10/14lb
