WEEK # 3 OF 6
Monday 6/16/2025
Strength
Deadlift Cluster Sets
4 sets of 3-3, building
Conditioning
2 Rounds
5 minute AMRAP
5 Pull ups (Rx+ C2B)
10 Alternating Dumbbell Snatches (50/35)
5/4 Calorie Row
Rest 2 minutes
Tuesday 6/17/2025
Strength
Thruster
3 at 70%, 3 at 80%, 3+ at 90%
Conditioning
6 Rounds
5 Hang Clusters (115/75, 135/95)
50 Double Unders
Rest 30 seconds b/w rounds
Wednesday 6/18/2025
Conditioning
Part A – E5MOM x 2
- 18/24 Ski Calories
- 15 Sandbag Clean & Press @ 10/20kg
- 15 Sandbag Reverse Lunges @ 10/20kg
Part B – E5MOM x 2
- 18/24 Row Calories
- 30 Plate Thrusters @ 25/45lb
- 15 Burpees to Plate
Part C – E5MOM x 2
- 25m Sled Push @ 3/5 plates
- 15 Double DB Deadlifts @ 2×16/2x24kg
- 150m Farmer Carry @ 2×16/2x24kg
Part D – E5MOM x 2
- 15/21 Bike Calories
- 30 Hand-to-Hand Russian KB Swings @ 16/24kg
- 15 Lying Leg Raises
Thursday 6/19/2025
Strength
A1. Dual DB/KB Walking Lunge, 3 sets of 5-7/side, building
A2. Handstand Push Up, Accumulate 24 reps
Conditioning
15 minute AMRAP
5 Snatch (75/55, 95/65)
10 Push Ups
10 Box Step Ups (24/20) (Rx+ DB Loaded, 50/35)
Friday 6/20/2025
Strength
Back Squat
4×5, across (heavier than goal weight)
Conditioning
5 Rounds For Time
10 Front Squats (95/65, Rx+ 135/95)
10 Toes to Bar
10/8 Calorie Row
Saturday 6/21/2025
Conditioning
- 750m Ski
- 50m Burpee Broad Jump
- 50m Sled Push @ 4/6 plates
- 1000m Run
- 50 Russian KB Swings @ 16/24kg
- 50 Box Jump Overs
- 1500m Run
- 50m Sandbag Walking Lunge @ 10/20kg
- 50 DB Hang Snatches @ 20/35lb
- 1000m Run
- 50m Sled Pull @ 3/5 plates
- 50 Lying Leg Raises
- 750m Row
- 200m Farmer Carry @ 2×16/2x24kg
- 50 Wall Ball @ 14/20lb
