Warm up
3 rounds:
20 band pullaparts
5 inch worms
20 sec handstand hold
5 no pushup burpees
Pause Bench Press
5x5, building up throughout the 5 sets.
Start around 60%. 1 sec pause at the chest for each rep.
Conditioning
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 tempo double KB front rack squats
Front Squat
5x5 at 70% of 1RM front squat across
Note: alternatively, use ~65% of your 2RM back squat from last week
Conditioning
15 min AMRAP
400m run
20 Russian KBS 32/24 kg
15 wall balls 20/14 lbs, 10/9 ft.
10 chest to bar pullups
Part A
Warm up
400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses
Snatch Work
12 min to find a heavy snatch complex
1 power snatch + 1 squat snatch + 1 overhead squat
Conditioning Benchmark
2025 Service Cup Workout 3
6 rounds for time:
8 double DB box steps over 50/35 lbs, 20 in
12 alternating DB snatches 50/35 lbs
48 double unders
In teams of 2, for time, one partner working at a time**:
200/160 cal row
150 alternating single DB power clean and jerks 50/35 lbs
100 power cleans [BB: 115/80 lbs, DBs: 2x50/35 lbs]
** Every 5 min, starting at 0:00, both partners perform 20 synchronized ab-mat situps, 2 sandbag cleans
Time cap: 30 min
Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses
Shoulder Press
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Take 20 min to find a 2 reps max back squat
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Compare to Monday October 13th
Warm up
2 min cardio of choice then 2 rounds of:
10 alternating single DB clean & jerks
20 jumping jacks
10 ring rows / pullups
5 kipping hanging knee raises
Endurance
Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts
Deadlift
Take 20 min to find a 2 reps max deadlift
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Compare to Friday October 17th
Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
15 min to find a heavy load of the following complex:
3 hang squat cleans + 1 jerk
Conditioning
15 min AMRAP:
12 box jumps 24/20 in
9 burpees
6 power cleans 145/100 lbs
3 shoulder to overheads 145/100 lbs
Warm up
2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats
Snatch Work
6 min EMOM:
1 snatch + 1 snatch balance (from the round)
-- rest 1 min, then
6 min EMOM:
1 power snatch + 1 overhead squat
Note: keep the load below 60% of 1RM
Conditioning