WEEK # 2 OF 6
Monday 4/21/2025
Strength
A1. Power Clean, 4 sets of 3, across
A2. Gorilla Row, 4 sets of 6-8/side, across
Conditioning
5 Rounds
7 Hang Power Clean (115/75, Rx+ 155/105)
35 Double Under
12 Pull Up
1 minute rest b/w rounds
Tuesday 4/22/2025
Strength
Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
30-20-10-5
Push Up (Rx+ Hand Release)
Air Squat (Rx+ Goblet 24/16)
Wednesday 4/23/2025
Conditioning
A. 3RFT:
500/750m Ski
30 Wall Balls @ 14/20
15 Barbell Sit-ups @ 15/35
Rest 1 minute, then…
B. 3RFT:
50m Sled Push/Pull
30 One Arm Kettlebell Snatch @ 12/16kg
15 Burpees
Rest 1 minute, then…
C. 3RFT:
500/750m Row
30 Sandbag Walking Lunges @ 10/20kg
150m Farmer Carry
Thursday 4/24/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Deadlift + 1 Hang Snatch High Pull
M6 – M10: 1 Snatch High Pull + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Overhead Squat
M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21-M30: 1 Squat Snatch
Friday 4/25/2025
Strength
A1. Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 3 sets of 3, building followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
5 Rounds
2 minute AMRAP
5 Handstand Push Ups
9 Toes to Bar
Burpee Box Jump Over w/ remaining time (24/20)
1 minute rest
Saturday 4/26/2025
Conditioning
For Time
1000m Run
750m Ski
37m Sled Pull @ 2/4 plates
1000m Run
200m Farmer Carry @ 2×16/2x24kg
60m Sandbag Walking Lunges @ 10/20kg
1000m Run
750m Row
60m Burpee Broad Jumps
1000m Run
60 Jumping Pull-ups
60 Wall Balls @ 14/20lb
