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
25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **
Partner 2: Max distance row
Power movement "to-shoulder": you may mix-and-match between sandbag to shoulder, barbell power cleans, double DB power cleans or double KB cleans. This may differ between rounds. One of the scores is the cumulative load of completed lifts. The second score is the rowing distance.