Weekly Programming: 03/11 – 08/11/2025

Monday – Push

Strength - 3 Rounds

4 Front Squats @80-85%

WOD - For Time

5 - 4 - 3 - 2 - 1 Wall Walks
5 Burpees
10 - 8 - 6 - 4 - 2 Overhead Squats
5 Burpees

Tuesday – Pull

Strength - 3 Rounds

Complex: 1 Power Clean + 1 Hang Power Clean (From above knees)
Then: 2 Sets of 5 Nordic Negatives

WOD - AMRAP 8 minutes - Ladder

2 (+2) TTB
8 KB Swings
2 (+2) Pull-ups
8 KB Swings

Wednesday – Push

Strength - 3 Rounds

4 Reps Close-grip Bench Press

WOD - For Time

18 - 14 - 10 - 6 - 2 Alternating DB One arm Hang Cleans and Presses
18 - 14 - 10 - 6 - 2 Goblet Reverse Lunges
18 - 14 - 10 - 6 - 2 Box Jump over

Thursday – Pull

Strength - 3 Rounds

4 Weighted Chin-ups

WOD - AMRAP 12 minutes

6 Pull-ups
12 Sumo Deadlift High Pulls
24 Sit-ups

Accessories - 3 Rounds

15 Rear Delt Flyes
15 Wall-Leaning Curls

Friday – Push

Team of 2 - For Time

Switch every 20” and complete:
42 Hang Power Snatches
42 Burpees - over - bar
30 Thrusters
30 Burpees - over - bar
18 Reverse Lunge to Thruster
18 Burpees - over - bar

Accessories - 2 Rounds

Max Bar Dips
15 Lateral Raises

Saturday - Test Day

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