Tom Roth 9/26/25 Tom Roth 9/26/25

Saturday, September 27

Workout

For load:

Hang squat clean
5-5-3-3-3-1-1-1-1

Tom Roth 9/25/25 Tom Roth 9/25/25

Friday, September 26

Workout

For time:

50 double-unders
12 snatches (135/95 lb)
50 double-unders
9 snatches
50 double-unders
6 snatches
50 double-unders
3 snatches

Tom Roth 9/24/25 Tom Roth 9/24/25

Workout

As many rounds as possible in 20 minutes of:

25 ft walking lunge
25 ft bear crawl
1 rope climb

Tom Roth 9/23/25 Tom Roth 9/23/25

Rest day or make-up day

Tom Roth 9/22/25 Tom Roth 9/22/25

Workout

“Fight Gone Bad”

3 rounds for total reps of:

1:00 wall balls (20/14 lb)
1:00 sumo deadlift high-pulls (75/55 lb)
1:00 box jumps (20 in)
1:00 push press (75/55 lb)
1:00 calorie row
1:00 rest

Tom Roth 9/21/25 Tom Roth 9/21/25

Workout

As many reps as possible in 7 minutes of:

Clean and jerk (1 x bodyweight)

Tom Roth 9/20/25 Tom Roth 9/20/25

Workout

For time:

5k run

Tom Roth 9/19/25 Tom Roth 9/19/25

Rest day or make-up day

Tom Roth 9/18/25 Tom Roth 9/18/25

Workout

Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps

Attempt to increase on each lift

Tom Roth 9/17/25 Tom Roth 9/17/25

Workout

5 rounds for time of:

4 snatches (0.5 x bodyweight)
4 overhead squats
4 overhead walking lunges
20 GHD sit-ups