Friday 3.10.25
A. Primer
On every 90 sec with an empty barbell x 4 rnds
3 Reps Snatch Grip Press + 3 OHS + 3 Snatch Balance
B. Strength
On every 120 sec x 5 rnds
5 reps OHS (65-75%)
C. Strength Conditioning
On every 4 min x 4-5 rnds
10 DB Thrusters (25/25kg-15/15kg)
12 DB Alternte Snatch
10 Burpee jump over box
Thursday 2.10.25
A. Strength
Emom x 5
3 Muscle Cleans + 1 Push Press
Emom x 5
1 Power Clean + 1 Hang Power Clean + 1 Jerk
B. Strength Conditioning
2 rnds of:
Min 0-2: Amrap Farmer Walk
Min 2-3: Amrap HSPU
Min 3-5: Amrap Waiter Walk
Min 5-6: Amrap D-ball over shoulder
Min 6-7: Rest
Wednesday 1.10.25
A. Strength
Front Squat
4 sets x 4 reps @ 80%
*During rest
B. Strength Conditioning
In 24 minutes
1500/1250 mt Row
6 Rope Climbs
50 Wall Balls (9/6kg)
25 Kettlebell Swings (32/24kg)
50 Chest to Ground Push ups
1250/1000mt Ski
Amrap DU
Tuesday 30.9.25
A. Primer
Emom x 9
Exercise 1: Goodmorning or Hip Thrusts 10 reps
Exercise 2: Strict Muscle Cleans 10 reps
Exercise 3: Single Leg Dead Lifts 5+5 reps
B. Strength Conditioning
Amrap 90 sec work / 90 sec Rest x 7 rnds
9 Dead Lifts (70/45kg)
7 Hang Power Clean
5 Burpees over Bar
3 Ring Muscle ups (scale with Strict Ring Dips)
*Continue from the point you stopped
Monday 29.9.25
A. Strength
Back Squat
5 sets x 5 reps @ 80%
*During rest practise jerks
B. Strength Conditioning
20 min Emom style (90 sec Rnds)
Each rnd (1.30 min)
0.00-0.30 sec: Alternating Lunges (bodyweighted or weighted aim 12-16 reps)
0.30-1.00 sec: Push Jerks (50-60% aim 6-10 reps)
1.00-1.30 sec: Rest
*Repeat for 13 rnds (19.30 min)
Friday 26.9.25
A. Strength
Deadlift @ 70% x 20 reps
2 sets x 10 reps
B. Strength Conditioning
For Time
10 Devil Cleans + step up combo (2 x 22.5kg/15kg)
2 Rope Climbs
8 Devil Cleans + step up combo
2 Rope Climbs
.....
2 Devil Cleans + step up combo
2 Rope Climbs
C. Core Finisher
For Time
20 Ab Rollouts
1 min plank
20 V-ups
1 min plank
20 Russian twists with db (15/10kg)
1 min plank
Thursday 25.9.25
A. Strength
Front Squat (with 3 sec pause at bottom)
3//3/3/3/3
*On every set heavy farmer walks 50mt
B. Strength Conditioning
Work 90 sec: Rest 30 sec x 16 min
Exercise 1: Air Bike
Exercise 2: Swings
Exercise 3: Toes 2 Bar
Exercise 4: Hspu or Push ups
