Programming Week of September 8-12, 2025

Monday

Skill Work

Front Squat 3-3-3

1 set pause - 2 set speed

‍Pause at a quarter-squat, above parallel, and below parallel to lift the elbows.

Build as needed.

Rx

For time:
5 rope climbs (15/15 ft)
12 front squats (125/185 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

Score: Total time

Intermediate

For time:
12 front squats (95/135 lb)
4 rope climbs (15/15 ft)
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

Score: Total time

Beginner

For time:
5 pull-to-stands
12 front squats (45/65 lb)
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat

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Tuesday

Rx

Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.

Score: Load

Intermediate

Same as Rx’d

Score: Load

Beginner

Every 5:00 x 5 rounds:
3 bench presses
200-m run
– Rest the remainder of the interval.
– Score the load and time for each round.

Score: Load

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Wednesday

Skill Work

Handstand Walk Practice

OR

3 Wall Walks

Every 1 min for 8 mins.

Rx

For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

Score: Total time

Intermediate

Same as Rx’d

Score: Total time

Beginner

30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups

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Thursday

Skill Work

1 Clean & Jerk, pick load

Every 1 min for 8 mins.

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Rx

Rx "343" 9/11 Memorial WOD

For time:

100 Deadlifts, 95/65 lbs

100 Hang Power Cleans, 95/65 lbs

100 Shoulder-to-Overheads, 95/65 lbs

43 Burpee Box Step-ups, 24/20 in

Intermediate

For time:

100 Deadlifts, 75/55 lbs

100 Hang Power Cleans, 75/55 lbs

100 Shoulder-to-Overheads, 75/55 lbs

43 Burpee Box Step-ups, 24/20 in

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Beginner

For time:

100 Deadlifts, 45/35 lbs

100 Hang Power Cleans, 45/35 lbs

100 Shoulder-to-Overheads, 45/35 lbs

43 Burpee Box Step-ups, 16/12 in

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Friday

Rx

AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

Intermediate

AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

Beginner

Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Skill Work

Post-workout accessory
Accumulate:
2:00 side plank, right
2:00 side plank, left

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