| 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 Skill + Midline Control | Bar Muscle-Up Progressions | 20:00 AMRAP2 Wall Walks 4 Bar Muscle-Ups 8 Alt DB Snatch 32 Double-Unders |
| Wed | Long Aerobic + Grip Endurance | — | 6 × 5:00 AMRAP (1:00 Rest b/t Sets)18/13 Cal Bike 400 m Run 18/14 Cal Row Max [x]• Sets 1, 3, 5 = DB Step-Overs (2 × 50/35 lb, 20 in Box)• Sets 2, 4, 6 = KB Farmers Carry (2 × 70/53 lb, 5 ft = 1 rep) |
| Thu | Olympic Lifting + Midline Integration | Power Clean + Split Jerk / Squat Clean + Split Jerk | 3 Rounds For Time 25 Wall Balls + 10 Power Clean & Push Jerk Every 3:00 add 25 Abmat Sit-Ups |
| Fri | Upper Strength + Anaerobic Power | Bench Press | – 5 × 1:00 AMRAPs (1:00 Rest)10 Chest-to-Bar Pull-Ups Max Burpee Box Jump Overs (24/20 in) |
| Sat | Partner Endurance + Coordination | — | Individual 5 Rounds For Time 800 m Run 10 TTB 5 Power Snatch 10 KB Swings |
| Sun | Gymnastics Strength + Aerobic Flow | 8:00 EMOM 4 Wall-Facing HSPU | 12:00 AMRAP 200 m Row 30 ft DB Front Rack Lunge 10 DB Push Press (50/35 lb) |
Weekly Programming
Day Focus Strength / Skill Conditioning Mon Barbell Power + Press Stamina Split Jerk –Every 1:30 × 6 Sets2 @ 75% → build to 85%(aim for 2-RM feel). For Time21-18-15-12-9-6-3DB
November 22, 2025
