Monday

10/13/2025

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I.Weightlifting

3 sets 

Muscle Snatch + Power Snatch + Squat Snatch

(1+1+1) 

 

Snatch

2-2-2-2-2-1 

 

 

II.Conditioning

"Amanda"

9-7-5

Muscle Ups

Squat Snatches (135/95lb)

 

 

 

Tuesday

10/14/2025

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I. Conditioning

20 minute EMOM: 

1) 20/15 Cal.Row

2) 8 Burpees Over the Erg

3) 15 Wall Ball Shots (20/14lb)

4) 12 Toes to Bars

 

 

II. Accessory

4sets

12 Reverse Nordic Curls

12 Hip Thrusts

 

 

 

Wednesday

10/15/2025

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I. Strength

Deadlifts

3x5

80-80-85-85-85%

 

 

II. Conditioning

For Time:

21-15-9-15-21

Deadlifts (225/155lb)

70 Double Unders

 

 

 

Thursday

10/16/2025

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Hyrox Training

 

5 Rounds for Max Reps

30 minutes

40 sec ON / 20 sec OFF

1. Burpee Pull Ups

2. Jumping Squats 

3. Cal. Row

4. Push Ups

5. Box Jumps (24/20in)

6. Sled Push (225/175lb)

 

 

 

Friday

10/17/2025

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I. Strength

In Partners,

E2MOM

15-12-10-8-6

Kang Squats

 

E2MOM

Bench Presses

15-12-10-8-6

 

 

II.Conditioning

10 minute AMRAP:

2-4-6-8-10...

Dumbbell Snatches (50/35lb)

25ft One DB Walking Lunges

 

 

 

Saturday

10/18/2025

_

In Partners,

8 Rounds For Time:

10 Bar Muscle Ups

20 Shoulder to Overheads (135/95lb)

30 Box Jump Overs (24/20in)