Week # 4 of 6
Monday 3/16/2026
Strength:
Deadlift
12-10-8-8
Conditioning
EMOM for 12
M1: 12 Alternating Dumbbell Clean and Jerk (50/35)
M2: 9 Burpee Box Jump Overs (24/20)
M3: 10/8 Calorie Row
Tuesday 3/17/2026
Strength
A1. Front Squat, 4 sets of 3, across
A2. Bent Over Supinated Barbell Row, 4 sets of 8-10, across
Conditioning
5 Rounds
2 minute AMRAP
5 Hang Squat Snatch (95/65, 115/75)
50 Double Under
Toes to Bar w/ remaining time (Rx+ Muscle Up)
1 minute rest
Wednesday 3/18/2026
Conditioning
A. As much distance as possible 10 minutes of:
200m Farmer Carry @ 2×16/2x24kg
50 Wall Balls @ 10/14lb
Max Distance Ski
B. As much distance as possible 10 minutes of:
30 Abmat Sit-ups
50 Burpees
Max Distance Row
C. As much distance as possible 10 minutes of:
30 Jumping Pull-ups
50 Russian KB Swings @ 16/24kg
Max Distance Sled Push/Pull @ 3/5 plates
D. As much distance as possible 10 minutes of:
30 Lying Leg Raises
50 Sandbag Walking Lunges @ 10/20kg
Max Distance Bike Calories
Thursday 3/19/2026
Strength
Every 90 seconds for 20 Rounds
Rounds 1 – 5: 1 Clean Pull + 1 Hang Power Clean w/ 2 second pause in the catch
Rounds 6 – 10: 1 Power Clean w/ 2 second pause in the catch + 1 Front Squat
Rounds 10 – 15: 1 Squat Clean with 2 second pause in bottom of squat
Rounds 16-20: 1 Squat Clean
Friday 3/20/2026
Strength
A1. DB/KB Walking Lunge, 3 sets of 8-10/side, building
A2. Bench Press, 3 sets of 8-10, building
Conditioning
14 minute AMRAP
3 Strict Pull Up (Rx+ C2B)
5 Push Up (Rx+ Ring Dip)
7/5 Calorie Row
Saturday 3/21/2026
Conditioning
For time:
60m Sandbag Walking Lunges @ 10/20kg
500m Run
1000m Row
50m Sled Push @ 3/5 plates
1000m Run
60m Burpee Broad Jump
50 Double KB Deadlifts @ 2×16/2x24kg
200m Farmer Carry @ 2×16/2x24kg
1000m Run
50m Sled Pull @ 2/4 plates
1000m Ski
500m Run
60 Wall Balls @ 10/14lb
