Week # 5 of 6
Monday 2/2/2026
Strength:
Power Snatches
10 minutes to find a heavy single
Conditioning:
Every 5 minutes for 5 Rounds
5 Power Snatches (115/75, 155/105)
7 Handstand Push Up
9 Toes to Bar
11 Deadlifts
13/10 Calorie Row
Tuesday 2/3/2026
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
12 minute AMRAP
1 Hang Squat Clean (135/95, 185/125)
1 Pull Up (C2B)
10 Double Unders
2 Hang Squat Clean
2 Pull Up
20 Double Unders
3 Hang Squat Clean
3 Pull Up
30 Double Unders
4, 4, 40…
Wednesday 2/4/2026
Conditioning
A. As many reps as possible in 9 minutes of:
- 27/37 Row Calories
- 37m Sled Push @ 3/5 plates (3 lengths)
- 37 Half Burpees
B. As many reps as possible in 9 minutes of:
- 27/37 Ski Calories
- 37 Bulgarian Goblet Split Squats @ 16/24
- 37 Abmat Situps
C. As many reps as possible in 9 minutes of:
- 27/37 Bike Calories
- 37 Russian Kettlebell Swings @ 16/24kg
- 37 Jumping Pull-ups
D. As many reps as possible in 9 minutes of:
- 60sec Front Rack Hold @ 2×16/2x24kg
- 120sec Farmer Carry @ 2×16/2x24kg
- 37 Wall Balls @ 10/14
- 37 Gorilla Rows @ 2×16/2x24kg
Thursday 2/5/2026
Strength
A1. Push Jerk, 4 sets of 5, building
A2. Pistol Squat, 4 sets of 6-8/side, (Rx+ weighted, building)
Conditioning
5 Rounds For Time
12 Push Jerk (95/65, 115/75)
24 Air Squats
12/9 Calorie Row
Friday 2/6/2026
Strength
A1. Dual KB Sumo Deadlift, 3 sets of 8-10, building
A2. Single Arm KB/DB Row, 3 sets of 8-10/side, building
A3. Hollow Body Hold, 3 sets of max holds
Conditioning
Every 90 seconds for 10 Rounds
3 Toes to Bar (1 Bar Muscle Up)
6 Deadlift (155/105, 225/155)
9/7 Calorie Ski or Bike
Saturday 2/7/2026
Conditioning
For time:
1000m Run
200m Farmer Carry @ 2×16/2x24kg
40 Kettlebell Headcutters @ 16/24kg
500m Run
60m Sandbag Walking Lunge @ 10/20kg
50m Sled Pull @ 2/4 plates
500m Run
600m Ski
60 Burpee Broad Jumps
1000m Run
600m Row
60 Wall Balls @ 10/14lb
