MONDAY
Strength/Skill
Every 4:00 x 3 sets:
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat x 2 full complexes
*Each complex must be unbroken. Drop and reset between complexes. Work around 70-80% of heavy complex from week 1 (1/5/26).
*Perform 2 full complexes of (1+1+1+1) within each 4 min window.
Workout Of The Day
For time
150 Wallballs – 20/14lbs to 10/9ft
Time Cap: 12 min
Top Scores 7 min
TUESDAY
Strength/Skill
Beginner/Intermediate:
EMOM x 5
1 “Look at wall” Wall Walk
Advanced:
EMOM x 5
1 “TNG at line” Wall Walk
Workout Of The Day
12 min AMRAP
3 Wall Walks
12 Alt. DB Hang Snatch – (22.5/15kg)
48 Double Unders
Top Scores – 8 Rounds
Minimum Goal – 4 Rounds
WEDNESDAY
Strength
Every 2:30 x 3 sets:
3 Hand Release Deadlifts @ 70-75%
Workout Of The Day
For time
21/18 Cal Echo Bike
21 Pull ups
15/12 Cal Echo Bike
15 CTB Pull ups
9/6 Cal Echo Bike
9 Burpee Pull ups
Time Cap – 10 min
Top Scores – 6 min
THURSDAY
Strength/Skill
Every 90 sec x 4 sets
12 V-ups
into
AMRAP Strict Knees to Elbow until 45 sec mark
Scaled – perform Supine Knees to Elbow
Workout Of The DaY
24 min AMRAP @ smooth effort
500/400m Row
1 min Forearm Plank Hold (accumulated)
10 Shuttle Runs
30 sec/side Forearm Side Plank (accumulated)
50ft Bodyweight Walking Lunge
Friday
Strength/Skill
On a 30 min Clock:
Three attempts of each lift:
• Minutes 0-10: 1 RM Shoulder Press
• Minutes 10-20: 1 RM Back Squat
• Minutes 20-30: 1 RM Deadlift
Your score is the total of your best successful lifts.
Workout Of The DaY
SATURDAY
In Teams of 2
4 Rounds for time
20 Synchro TTB
20 Kipping HSPU
20 Synchro Burpees to Bar
10 Snatch – (70/48kg)
*TTB are synchronized when toes touch the bar. Burpees are synchronized when chest is on ground. Split HSPU and snatches in any way and perform in any style
