| Day | Focus | Strength / Skill | Conditioning |
| Mon | Barbell Power + Press Stamina | Split Jerk – Every 1:30 × 6 Sets 2 @ 75% → build to 85% (aim for 2-RM feel). | For Time 21-18-15-12-9-6-3 DB Push Press (50/35lb, 22.5/15kg) + 200 m Run each round |
| Tue | Leg Strength + Aerobic Engine | Front Squat – Every 2:30 × 4 Sets (5 @ 75%, 4 @ 80%, 3 @ 80%+, 2 @ 85%) | 15:00 AMRAP 20/16 Row 15 TTB 5 Power Clean (205/145 lb, 93/68kg) |
| Wed | Upper-Body Strength + Skill Density | Bench Press – Every 3:00 × 5 Sets (6 @ 75%, 6 @ 75%, 4 @ 80%, 4 @ 83%, Max @ 88%) Goal: 2+ extra reps final set | 3 RFT 25 American KB Swings (53/35 lb, 24/16kg) + 5 Wall Walks |
| Thu | Holiday Benchmark Medley Workout | Row + Thrusters, Pull-Ups, Push-Ups, Sit-Ups, Air Squats, Row + OHS, Snatches + Burpees + Clean and and Jerks,, Wall Balls (see full sequence) | |
| Fri | Speed Under the Bar + Interval Control | Power Snatch – 10:00 EMOM 1 @ 80–85% Focus: Crisp pull + fast turnover | – Every 3:00 × 5 Sets 12/9 Echo Bike, 36 Double-Unders, 12 Alt DB Snatch (50/35lb, 22.5/15kg Score: Total Interval Time RPE: 8 / 10 |
| Sat | Partner Chipper + Grit | KB Race Tap Game | For Time (With Partner) 10-1 Deadlift (225/155) + Burpee Box Jumps (24/20) Alt. Reps Per Partner |
| Sun | Full-Body Strength + Recovery | “Taste the Rainbow” – 20:00 EMOM 1: 10 Strict Press (60%) 2: 50 ft Farmers Lunges 3: 10 Inverted Rows 4: 10 Goblet Cossack Squats Goal: Unbroken reps Stimulus: Full-body strength / hypertrophy RPE: 5 / 10 |
Weekly Programming 1/12-7/12
Day Focus Strength / Skill Conditioning Mon Leg Strength + Sprint Conditioning Front + Back Squat ComplexEvery 3:00 × 5 Sets 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees Tue Gymnastics
November 29, 2025
