week # 4 of 6
Monday 1/26/2026
Strength:
N/A
Conditioning
20 minute AMRAP
3 Power Cleans (96/65, 115/75)
3 Shoulder to Overhead
3/side Front Rack Reverse Lunge
12/9 Calorie Row
immediately into
7 minutes to find a 1 RM Hang Squat Clean
Tuesday 1/27/2026
Strength
A1. Back Squat, 4 sets of 4 building, 1 AMRAP set w/ 20% less than heaviest weight lifted
A2. Bar/Ring Muscle Up Practice
Conditioning
5 Rounds
2 minute AMRAP
8 Chest to Bar Pull Ups (Rx+ 4 Bar Muscle Up)
8 Burpee Box Jump Overs (24/20)
Wall Balls w/ remaining time (20/14)
1 minute rest
Wednesday 1/28/2026
Conditioning
A. E4MOM x 3:
200/250m Ski
20 Wall Balls @ 10/14
B. E4MOM x 3:
200/250m Row
25m Sled Push @ 3/5 plates
C. E4MOM x 3:
60sec Farmer Carry @ 2×16/2x24kg
10 Double KB Deadlifts @ 2×16/2x24kg
10 Box Jumps @ 20”/24”
D. E4MOM x 3:
10 One Arm Overhead Reverse Lunges @ 12/16kg
16 Kettlebell Hang Power Snatch @ 12/16kg
20 Abmat Sit-ups
Thursday 1/29/2026
Strength
A1. Push Press, 4 sets of 5, building
A2. Goblet Curtsy Squat, 4 sets of 6-8/side, building
Conditioning
For Time
5 Wall Walks
20 Toes to Bar
5 Wall Walks
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
20 Toes to Bar
5 Wall Walks
20 Alternating Hang Dumbbell Clean and Jerks
5 Wall Walks
Friday 1/30/2026
Strength
A1. Supported Single Leg Deadlift, 3 sets of 6-8/side, building
A2. Feet Elevated Ring Row, 3 sets of 8-12 (Rx+ weighted)
A3. Weighted Hanging Knee Raise, 3 sets of 10-15, building
Conditioning
8 Rounds For Time
3 Deadlifts (225/155, 315/225)
3 Strict Pull Ups
9/7 Calorie Row
Saturday 1/31/2026
Conditioning
For time:
1000m Run
then 2 rounds of:
40m Burpee Broad Jump
400m Row
1000m Run
then 2 rounds of:
40m Sandbag Walking Lunge @ 10/20kg
400m Row
1000m Run
then 2 rounds of:
25m Sled Pull @ 2/4 plates
40 Wall Ball @ 10/14
