Week # 1 of 6
Monday 6/2/2025
Strength
Deadlift Cluster Sets
3 sets of 2-2-2, building
Conditioning
EMOM for 10
3 Power Cleans (115/75, Rx+ 155/105)
3 Bar Facing Burpees
Tuesday 6/3/2025
Strength
Thruster
Build to a heavy single
Conditioning
4 Rounds
3 minute AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Pull Ups (Rx+ 8 Bar Muscle Up)
Calorie Row with remaining time
1 minute rest
Wednesday 6/4/2025
Conditioning
A. E6MOM x 2
12 Dips
24 DB Hang Muscle Snatch @ 20/35lb
36 Bike Calories (or as many as possible)
B. E6MOM x 2
12m Sled Pull @ 3/5 plates
24 Half Burpees
36 Row Calories (or as many as possible)
C. E6MOM x 2
12 Plate Sit-ups @ AHAP
24 Plate Thrusters with Plate Sit-up weight
36 Ski Calories (or as many as possible)
D. E6MOM x 2
12 Ring Rows
24 Gorilla Rows
36 Sandbag Walking Lunges @ 10/20kg
Thursday 6/5/2025
Strength
A1. Dual DB/KB Box Step Up, 3 sets of 5/side, building
A2. Handstand Push Up, Accumulate 20 reps
Conditioning
10 Rounds For Time
3 Wall Walks
6 Box Jump Over (24/20)
9 AKBS (24/16)(Rx+ 5/side Hang KB Snatch)
Friday 6/6/2025
Strength
Back Squat
1 set of 20
Conditioning
For Time
21-15-9-6
Handstand Push Up
Toes to Bar
Calorie Row
Saturday 6/7/2025
Conditioning
500m Run
3 Rounds of:
15 Paralette Push-ups
25m Sled Push/Pull
500m Run
3 Rounds of:
15 Sandbag Clean & Press @ 10/20kg
20m Sandbag Walking Lunges @ 10/20kg
500m Run
3 Rounds of:
30 Wall Balls @ 14/20lb
500m Ski
500m Run
3 Rounds of:
15 Burpee Box Get Over @ 30/40”
100m Farmer Carry @ 2×16/2x24kg
