Week # 2 of 6
Monday 6/9/2025
Strength
Deadlift Cluster Sets
3 sets of 2-2-2, building
Conditioning
EMOM for 15
M1: 10 Deadlifts (135/95, Rx+ 185/125)
M2: 50 Double Unders
M3: 8-10 Pull Ups (Rx+ Strict or 5 Ring or Bar Muscle Ups)
Tuesday 6/10/2025
Strength
Thruster
5 at 65%, 5 at 75%, 5+ at 85%
Conditioning
7 Rounds For time
5 Hang Power Cleans (95/65, Rx+ 115/75)
7 Shoulder to Overhead
9 Front Squats
Wednesday 6/11/2025
Conditioning
For time:
A. 3 Rounds
12 Box Jump Overs @ 20”/24”
24 Double DB Alternating Push Press @ 2×20/2x35lb
12 Plate Sit-ups
B. 3 Rounds
400/500m Ski
25m Sled Push @ 3/5 plates
20 Russian KB Swings @ 16/24kg
C. 3 Rounds
400/500m Row
12 Half Burpees
24 Sandbag Walking Lunges @ 10/20kg
Thursday 6/12/2025
Strength
A1. Dual DB/KB Box Step Up, 3 sets of 5/side, building
A2. Handstand Push Up, Accumulate 20 reps
Conditioning
5 Rounds
2:00 AMRAP
12/9 Calorie Row
12 Alternating Dumbbell Snatches
Push Ups with remaining time
1 minute rest
Friday 6/13/2025
Strength
Back Squat
2×10, across (at goal weight)
Conditioning
For Time
50 Toes to Bar
50 Back Squats (75/55, Rx+ 95/65)
25 Pull ups
25 Burpees Over Bar
Saturday 6/14/2025
Conditioning
For Time
500m Run
50 Jumping Pull-ups
50m Sled Push @ 3/5 plates
500m Run
60m Burpee Broad Jump
1000m Ski
500m Run
200m Farmer Carry @ 2×16/2x24kg
50 Kettlebell Deadlifts @ 2×16/2x24kg
500m Run
80m Sandbag Walking Lunge @ 10/20kg
30 One Arm KB Snatch @ 12/16kg
500m Run
50 Wall Balls @ 10/14lb
1000m Row