Week # 5 of 6
Monday 3/23/2026
Strength:
Deadlift
15-10-5-5
Conditioning
6 Rounds For Time
5 Power Snatch (95/65, 115/75)
5 Handstand Push Up
30 Double Under
Tuesday 3/24/2026
Strength
A1. Front Squat, 4-3-3-2-2, building
A2. Feet Elevated Ring Row, 4 sets of 2 RIR
Conditioning
Partner Conditioning
18 minute AMRAP
3 Hang Squat Clean (135/95, 185/125)
5 Toes to Bar
7/5 Calorie Row
note: alternating rounds
Wednesday 3/25/2026
Conditioning
Part A: Max Reps in 2:30 x 4 sets.
- 400m / 500m Ski*
- Max Wall Ball @ 10/14lb in remaining time
Part B: Max Reps in 2:30 x 4 sets
- 400m / 500m Row*
- Max Burpee-to-Plate in remaining time
Part C: Max Reps in 2:30 x 4 sets
- 37.5m Sled Push/Pull @ 3/5 plates (Push > Pull > Push)
- Max Russian KB Swing @ 16/24kg in remaining time
Part D: Max Reps in 2:30 x 4 sets
- 40 Sandbag Walking Lunges @ 10/20kg
- Max Bike Calories in remaining time
Thursday 3/26/2026
Strength
Every 90 seconds for 20 Rounds
Rounds 1 – 5: 1 Clean High Pull + 2 High Hang High Pulls
Rounds 6 – 10: 1 Clean High Pull + 1 High Hang Power Clean
Rounds 10 – 15: 1 Power Clean + 1 Front Squat + 1 High Hang Squat Clean
Rounds 16-20: 1 Squat Clean
Friday 3/27/2026
Strength
A1. DB/KB Walking Lunge, 3 sets of 8-10/side, across
A2. Bench Press, 3 sets of 8-10, across
Conditioning
For Time
50 Push Ups (Rx+ Dumbbell Deficit)
50 American Kettlebell Swings (24/16)
40 Burpee Box Step Ups
40 Cal Ski, Bike or Row
Saturday 3/28/2026
Conditioning
For Time:
- 1000m Run
- 30 Abmat Sit-ups
- 50m Sled Push @ 3/5 plates
- 1000m Row
- 500m Run
- 30 Lying Leg Raises
- 60m Burpee Broad Jump
- 200m Farmer Carry @ 2×16/2x24kg
- 1000m Run
- 30 Plate Sit-ups
- 1000m Ski
- 60 Sandbag Walking Lunges @ 10/20kg
- 500m Run
- 30 One Arm Russian Sit-ups @ 8/12kg
- 50m Sled Pull @ 2/4 plates
- 60 Wall Ball @ 10/14lb
