Week # 6 of 6
Monday 2/9/2026
Conditioning:
24 minute running clock
10 minute AMRAP
5 Power Cleans (95/65, 135/95)
7 Burpees Over Bar
35 Double Unders
Rest 2 minutes
1,000/800m Row
with the remaining time:
Find a 1 rep max Power Clean and Jerk
Tuesday 2/10/2026
Strength
A1. Back Squat, Find a 5 Rep Max
A2. Bar/Ring Muscle Up Practice
Conditioning
10-9-8-7… 1
Overhead Squat (75/55, 95/65)
Pull Up
Wednesday 2/11/2026
Conditioning
4 Rounds for time:
400/500m Row
20 Wall Balls @ 10/14
20 Russian Kettlebell Swings @ 16/24kg
60sec Farmer Carry @ 2×16/2x24kg
20 Burpees-to-plate
15/20 Ski Calories
25m Sled Push/Pull @ 3/5 plates
20 Sandbag Reverse Lunge @ 10/20kg
Notes: Time cap = 48 minutes, which is 12 minutes per round.
Thursday 2/12/2026
Strength
A1. Push Jerk, 4 sets of 5, building
A2. Pistol Squat, 4 sets of 6-8/side, (Rx+ weighted, building)
Conditioning
20 Rounds For Time
3 Toes to Bar
5 Push Up
9 Air Squats
Friday 2/13/2026
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
2 Rounds For Time
40 Dumbbell Snatch (50/35)
30 Ab-mat Sit Up
20 Box Jump Over (24/20)
Saturday 2/14/2026
Conditioning
For time:
1000m Row
60m Burpee Broad Jumps
1000m Run
50m Sled Push/Pull @ 3/5 plates
500m Run
60m Sandbag Walking Lunge @ 10/20kg
1000m Run
200m Farmer Carry @ 2×16/2x24kg
1000m Ski
60 Wall Balls @ 10/14lb
Notes: Time Cap = 48 minutes.
