WEEK # 5 OF 6
Monday 11/24/2025
Strength:
A1. Deadlift, 4-3-3-2, building
A2. Handstand Practice, 4 sets
Conditioning
“Dork”
6 Rounds For Time
60 Double Unders
30 American Kettlebell Swings (24/16)
15 Burpees
Tuesday 11/25/2025
Strength
A1. Front Squat, 5 sets of 5 (2.5-5lb heavier than last week), across (AMRAP set 5)
A2. Pull Up, 5 sets of 3 (Rx+ Weighted)
Partner Conditioning
20 minute AMRAP
3 Hang Squat Cleans (115/75, 155/105)
3 Toes to Bar (Rx+ 2 Bar Muscle Up)
6/5 Calorie Row
note: alternate rounds
Wednesday 11/26/2025
Conditioning
A. 7’ AMRAP of:
20 Wall Balls @ 14/20
250m Row
B. 7’ AMRAP of:
25m Sled Push @ 3/5
250m Ski
C. 7’ AMRAP of:
20 Double Kettlebell Deadlifts @ 2×16/2x24kg
150m Farmer Carry @ 2×16/2x24kg
D. 7’ AMRAP of:
12 Burpee Broad Jump
24 Sandbag Walking Lunges @ 10/20kg
Thursday 11/27/2025
Strength
A1. ATG Split Squat, 3 sets of 6-8/side, building
A2. Goblet Cossack Squat, 3 sets of 6-8/side, building
A3. Rotating Landmine 3 sets of 8-10/side, building
Conditioning
6 Rounds For Time
5 Power Snatch (95/65, Rx+ 115/75)
5 Overhead Squats
15 Sit Ups
Friday 11/28/2025
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Strict Pull Up, Accumulate 38 reps (Rx+ 21X1)
Conditioning
12 minute AMRAP
3 Handstand Push Up
6 Alternating Dumbbell Power Cleans (50/35)
18 Double Under
Saturday 11/29/2025
Conditioning
For time:
500m Run
50m Sled Push @ 3/5 plates
500m Ski
1000m Run
200m Farmer Carry @ 2×16/2x24kg
80m Sandbag Walking Lunge @ 10/20kg
1000m Run
50m Sled Pull @ 2/4 plates
1000m Row
500m Run
80m Burpee Broad Jump
80 Wall Balls @ 10/14lb
