Week #1 of 6
Monday 1/5/2026
Strength:
Deadlift
12 minutes
Build to a heavy set of 3
Conditioning
14 minute Partner AMRAP
5/4 Cal Bike or 7/5 Calorie Ski
5 Hang Clean and Jerks (95/65, 135/95)
5 Lateral Bar Burpees
note: “I go. You go”
3 minute Rest
14 minute Partner AMRAP
24 Single Arm Devils Press (50/35)
24/20 Calorie Row
note: split reps evenly
Tuesday 1/6/2026
Strength
A1. Back Squat, 4 sets of 5 building, 1 AMRAP set w/ 20% less than heaviest weight lifted
A2. Bar/Ring Muscle Up Practice
Conditioning
6 Rounds For Time
9 Toes to Bar
6 Dual Kettlebell Squat (2×16/12kg, 2×24/16kg)
54 Double Unders
Wednesday 1/7/2026
Conditioning
A. Five rounds for time of:
- 15/20 Ski Calories
- 20 Russian KB Swings @ 16/24kg
- 25m Sled Push/Pull @ 3/5 plates
- 15/20 Row Calories
- 20 Abmat Sit-ups
- 25 Wall Ball @ 14/20lb
- 10/15 Bike Calories
- 20 Pushups
- 25 Sandbag Reverse Lunge @ 10/20kg
Thursday 1/8/2026
Strength
A1. Strict Press, 4 sets of 5, building
A2. DB/KB Walking Lunge, 4 sets of 6-8/side, building
Conditioning
10 Rounds For Time
3 Thruster (115/75, 135/95)
9 Calorie Row
Friday 1/9/2026
Strength
A1. Sumo Deadlift High Pull, 3 sets of 5, building
A2. Supinated Pull Up, 3 sets of 5-7 (Rx+ weighted)
A3. L-Sit, 3 sets of max holds
Conditioning
10-9-8-7…1
Dumbbell Snatch/side (50/35)
Box Step Up/side (24/20) (Rx+ 50/35)
Pull Up
Saturday 1/10/2026
Conditioning
For time:
500m Run
25 Lying Leg Raises
1000m Ski
50m Sled Push @ 3/5 plates
500m Run
25 Pikes on Rower
1000m Row
50 KB Sumo Deadlift High Pull @ 16/24kg
500m Run
25 Abmat Sit-ups
80m Burpee Broad Jump
80m Sandbag Walking Lunges @ 10/20kg
500m Run
25 KB One Arm Russian Sit-ups @ 8/12kg
200m Farmer Carry @ 2×16/2x24kg
100 Wall Ball @ 10/14lb
Time Cap: 48 minutes
