Week # 6 of 6
Monday 8/24/2026
Strength:
A1. Wall or Partner Assisted Handstand Hold, 4 sets of 30-60 seconds
A2. High Box Step Up, 4 sets of 5-7/side
A3. Muscle Up Practice
Conditioning
Every 3 minutes for 9 Rounds
3 Thrusters (115/75, 135/95, 155/105)(135/95, 155/105, 185/125)
9 Bar Facing Burpees
12/9 Calorie Row
note: increase thruster weight every 3rd round
Tuesday 8/25/2026
Strength
Deadlift
3 sets of 10, building
Conditioning
Every 4 minutes for 4 Rounds
8 Alternating Devils Press (50/35)
16 Toes to Bar
16 Deadlifts (135/95, Rx+ 225/155)
Wednesday 8/26/2026
Conditioning
Part A – 11:00
- 1500/2000m Row
- Max Reps Wall Balls @ 10/14lb
Part B – 11:00
- 50m Sled Pull @ 2/4 plates
- Max Distance Sled Push @ 3/5 plates
Part C – 11:00
- 1500/2000m SkiErg
- Max Reps Burpee Box Get Overs @ 30”/40”
Part D – 11:00
- 69/96 Bike Calories
- Max Reps DB Snatch @ 30/50lb
Thursday 8/27/2026
Strength
Overhead Squat
5-3-1, building
Conditioning
For Time
1,000m Row
50 Overhead Squats (45/35, 75/55)
50 Push Ups
Friday 8/28/2026
Strength
A1. Strict Pull Up, Accumulate 30 reps (Rx+ weighted with 1/4 BW)
A2. Dumbbell ATG Split Squat, 4 sets of 5/side, building
Conditioning
Partner Conditioning
22 minute AMRAP
3 Power Clean (115/75, 155/105)
6 Toes to Bar
6 Bar Facing Burpees
Note: alternate rounds
Saturday 8/29/2026
Conditioning
For Time
3 rounds
500m run
25m Burpee broad jumps
3 rounds
500m run
25m sled push (Open 5/3 ) (Pro 7/5)
3 rounds
500m run
12.5m sled pull (Open 4/2) (Pro 5/3)
3 rounds
500m run
25m Sandbag walking lunges (Open 20/10kg) (Pro 30/20kg)
