Week # 6 of 6
Monday 5/19/2025
Strength
A1. Power Clean, Find a 1 Rep Max
A2. Feet Elevated Ring Row, 4 sets of 8-10 (Rx+ Weighted)
Conditioning
Every 4 minutes for 4 Rounds
8 Alternating Devils Press
16 Chest to Bar Pull Ups (Rx+ 8 Bar Muscle Ups)
16 Deadlifts (135/95, Rx+ 225/155)
Tuesday 5/20/2025
Strength
A1. Handstand Push Up Practice, 3 sets of 8-10
A2. Pistol Practice, 3 sets of 5-7/side (Rx+ Tempo 31X1)
B. Back Squat
5 @ 77.5%
3 @ 87.5%
1+ @ 97.5%
Note: percentages based off of 90% of estimated or known 1 rep max
Conditioning
EMOM for 10
3 Thrusters (95/65, Rx+135/95)
note: add 5lb every round
Wednesday 5/21/2025
Conditioning
4RFT of:
400/500m Ski
25m Sled Push/Pull @ 3/5 plates
20m Burpee Broad Jumps
400/500m Row
60sec Farmer Hold @ 2×16/2×24
25m Sandbag Walking Lunge @ 10/20kg
25 Wall Ball @ 14/20
Thursday 5/22/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Deadlift + 1 Hang Snatch Pull
M6 – M10: 1 Snatch Pull + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 OHS
M16 – M30: 1 Squat Snatch
Friday 5/23/2025
Strength
A1. Strict Press
5 @ 77.5%
3 @ 87.5%
1+ @ 97.5%
note: percentage based off of 90% of estimated 1 rep max
A2. Weighted Strict Pull Up, 3×3, across followed by 1 drop set (bodyweight only or band/feet assisted)
Conditioning
5 Rounds
2 min AMRAP
8 Ring Dip
8 Toes to Bar
8 Burpees
Row Cal remaining time
1 min REST
Saturday 5/24/2025
Conditioning
1000m Run
1000m Ski
50m Sled Push/Pull @ 3/5 plates
1000m Run
60m Burpee Broad Jump
1000m Row
60m Sandbag Walking Lunge @ 10/20kg
1000m Run
200m Farmer Carry @ 2×16/2x24kg
75 Wall Ball @ 10/14lb
