Week # 6 of 6
Monday 7/6/2026
Strength:
Deadlift
3 Rep Max
Conditioning
For Time
30 Pull Ups (Rx+ Strict)
60 Double Unders
30/side Hang Dumbbell Snatch (50/35, Rx+ Kettlebell Snatch, 24/16)
60 Double Unders
30 Toes to Bar
60 Double Unders
Tuesday 7/7/2026
Strength
A1. Kettlebell Drop Lunge, 3 sets of 6-8/side, building
A2. Strict Handstand Push Up, Accumulate 30 reps
Conditioning
20 minute AMRAP
15 Thrusters (45/35, 75/55)
15/side Box Step Ups
15 Burpees
15/12 Calorie Row
note: compare to week 1 (6/2)
Wednesday 7/8/2026
Conditioning
E6MOM × 2
20 Sandbag Reverse Lunges @ 10/20kg
800/1000m Row
⸻
Part B
E6MOM × 2
20 Kneeling-on-Bench Alternating Double Dumbbell Strict Press @ 2×20/2×35lb
50m Running Sled Push @ 1-2/3-4 plates
⸻
Part C
E6MOM × 2
20 Double Kettlebell Front Squats @ 2×12/2×16kg
800/1000m SkiErg
⸻
Part D
E6MOM × 2
12/16 Australian Pull-Ups
36/48 Calorie Bike
⸻
Thursday 7/9/2026
Strength
A. Every 90 Seconds
5x: 1 Snatch Pull + 1 Power Snatch
5x: 1 Power Snatch + Overhead Squat
5x: 1 Power Snatch + 1 Hang Squat Snatch
5x: 1 Squat Snatch
B. Behind the Neck Press, 3-5 sets of 3, building (Rx+ Sotts Press)”
Friday 7/10/2026
Strength
A1. Bench Press, 3 Rep Max
A1. Bent Over KB/DB Row, 4 sets of 8-10, across
Conditioning
5 Rounds
2 minute AMRAP
10 Push Ups (Rx+ Strict Ring Dips)
10/8 Calorie Row
Chest to Bar Pull Ups with remaining time
1 minute rest
Saturday 7/11/2026
Conditioning
1 mile run buy in:
30-20-10 reps of
Row Cals
Wall Balls (14/10)
1000m run
30-20-10 reps of
Bike Cals
3-2-1
Sled push length (add weight each round) (Men 5-6-7) (Women 3-4-5)
1000m Run
30-20-10 reps of
Ski Cals
Sandbag Walking Lunges (20/10kg)
1000m Run
30-20-10 reps of
DB Push presses (2×35/25)
Kb Russian Swings (24/16kg)
