Programming Week of July 14-18, 2025

Monday

Rx

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

Score: Total time

Intermediate

For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run

Score: Total time

Beginner

For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run

Score: Total time

Skill Work

Post-workout
Dumbbell Bench Press

8-12-ME

Use the heaviest weight you can for each set.Rest 1 min between sets.

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Tuesday

Skill Work

Pre-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.

Rx

5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups

Score: Total time

Intermediate

5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups

Score: Total time

Beginner

5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows

Score: Total time

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Wednesday

Heavy Day

Rx/Intermediate/Beginner

On a 20:00 clock:
Build to a 1-rep-max snatch

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Thursday

RX

For 3 cycles:

AMRAP in 5 mins of:

18/15 Machine Calories
10 Plank Pass Throughs, 50/35 lbs
8 Single Arm Devil Press, 50/35 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

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Intermediate

For 3 cycles:

AMRAP in 5 mins of:

13/10 Machine Calories
10 Plank Pass Throughs, 40/25 lbs
8 Single Arm Devil Press, 40/25 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

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Beginnner

For 3 cycles:

AMRAP in 5 mins of:

10/7 Machine Calories
10 Alternating Plank Knee-to-Elbows
6 Single Arm Devil Press, 25/15 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

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Friday

Skill Work

Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.

Rx

3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar

Score: Total time

Intermediate

3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar

Score: Total time

Beginner

3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs

Score: Total time

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