WEEK # 6 OF 6
Monday 3/30/2026
Strength:
Deadlift
Build to a 10 Rep Max
Conditioning
3 Rounds
4 minute AMRAP
8 Alternating Dumbbell Snatch (50/35)
8 Alternating Goblet Reverse Lunge (50/35)
8 Burpee Over DB
Rest 2 min b/w
Tuesday 3/31/2026
Strength
A1. Front Squat, Build to a 3 Rep Max
A2. Feet Elevated Ring Row, 4 sets of 2 RIR
Conditioning
5 Rounds For Time
6 Hang Squat Snatch (75/55, 95/65)
9 Pull Up
12/10 Calorie Row
Wednesday 4/1/2026
Conditioning
A. 12’ Ascending AMRAP of:
• 4 Ski Calories
• 4 Wall Ball @ 10/14lb
• 4 Double Kettlebell Deadlift @ 2×16/2x24kg
> increase the reps by 4 on each round.
B. 12’ Ascending AMRAP of:
• 4 Row Calories
• 4 Burpees-over-Rower
• 4 Pike > Knee Tuck on Rower
> increase the reps by 4 on each round.
C. 12’ Ascending AMRAP of:
• 12.5m Sled Push @ 3/5 plates
• 4 Dumbbell Hang Power Snatch @ 35/50lb
• 4 Dumbbell Bench Press @ 2×20/2x35lb
> increase sled distance by 12.5m each round.
> increase reps by 4 each round.
D. 12’ Ascending AMRAP of:
• 4 Bike Calories
• 4 Sandbag Reverse Lunges @ 10/20kg
• 4 Jumping Pull-ups
> increase the reps by 4 on each round.
Thursday 4/2/2026
Strength
Every 90 seconds for 20 Rounds
Rounds 1 – 5: 1 Clean Pull + 1 Hang Power Clean with pause below the knee
Rounds 6 – 10: 1 Power Clean + 1 Hang Power Clean with pause above the knee
Rounds 10 – 15: 1 Power Clean with pause at mid thigh + 1 Front Squat
Rounds 16-20: 1 Squat Clean
Friday 4/3/2026
Strength
A1. DB/KB Walking Lunge, 3 sets of 8-10/side, across
A2. Bench Press, 3 sets of 8-10, across
Conditioning
15 minute AMRAP
5 Deadlift (185/125, 225/155)
5 Handstand Push Up
10 Toes to Bar
50 Double Unders
Saturday 4/4/2026
Conditioning
Partner workout
2000m row
1600m run
75m sled push (OPEN 5/3) (PRO 7/5)
1200m run
2000m ski
800m run
75m Sled Pull (OPEN 4/2) (PRO 5/3)
1200m Run
150 Wall Balls (OPEN 14/10) (PRO 20/14)
1600 run
*Run together and partition work at stations
