Week # 6 of 6
Monday 12/1/2025
Strength:
A1. Deadlift, 3 Rep Max
A2. Handstand Practice, 4 sets
Conditioning
Partner Conditioning
20 minute AMRAP
3 Power Clean and Jerks (115/75, Rx+ 155/105)
9/7 Calorie Ski or 7/5 Calorie Bike
Note: alternate rounds
Tuesday 12/2/2025
Strength
A1. Front Squat, Find a 5 Rep Max
A2. Max Unbroken set or 3 Rep Max
Conditioning
9 Rounds For Time
3 Toes to Bar (1 Bar Muscle Up)
5 Burpee Box Jump Overs
7 Wall Balls (20/14)
Wednesday 12/3/2025
Conditioning
3 Rounds for time of:
500m Ski
25m Sled Push @ 3/5 plates
25 Double KB Deadlifts @ 2×16/2x24kg
40m Burpee Broad Jump
500m Row
40 Wall Ball @ 10/14lb
Thursday 12/4/2025
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
1 Power Snatch (115/75, 155/105)
5 Deadlifts
10 Air Squats
15/12 Calorie Row
Friday 12/5/2025
Strength
A1. Bench Press, 5 sets of 5-7, building
A2. Strict Pull Up, Accumulate 40 reps (Rx+ 21X1)
Conditioning
4 Rounds
1 minute Push Ups (Rx+ Ring Dips)
1 minute Double Unders
1 minute Toes to Bar
1 minute Rest
Saturday 12/6/2025
Conditioning
For time:
1000m Run
100m Sandbag Walking Lunge @ 10/20kg
500m Run
1200/1500m Ski
500m Run
80m Burpee Broad Jump
500m Run
50m Sled Push/Pull @ 3/5 plates
1000m Run
100 Wall Balls @ 10/14lb
