WEEK # 1 OF 1
Monday 4/13/2026
Strength:
A1. Supported Single Leg Deadlift, 3 sets of 6-8/side, building
A2. Dual KB Push Press, 3 sets of 8-10, building
A3. Turkish Get Up, 3 sets of 1/side, building
Conditioning
10 minute AMRAP
1-2-3-4-5…
Power Clean and Jerk (115/75, 135/95)
x10 Double Under
Tuesday 4/14/2026
Strength
A1. Overhead Squat, 10-8-6-4
A2. Strict Pull Up, Accumulate 25 reps
Conditioning
5 Rounds
2 minute AMRAP
8 Hang Power Snatch (75/55, 95/65)
8 Toes to Bar (Rx+ Bar Muscle Up)
Calorie Row w/ remaining time
1 minute rest b/w
Wednesday 4/15/2026
Conditioning
Part A: 10:00 AMRAP
• 400/500m Ski
• 30 Wall Ball @ 10/14lb
• 100m Farmer Carry @ 2×16/2x24kg
Part B: 10:00 AMRAP
• 400/500m Row
• 20/30 Push-ups
• 30 Box Getovers @ 30/40”
Part C: 10:00 AMRAP
• 37.5m Sled Push/Pull @ 3/5 plates
• 37.5m Burpee Broad Jump
• 30 Jumping Pull-ups
Part D: 10:00 AMRAP
• 18/24 Bike Calories
• 30 Dumbbell Alternating Hang Power Snatch @ 20/35lb
• 30 One Arm Alternating Overhead Reverse Lunges @ 20/35lb
Thursday 4/16/2026
Strength
Touch and Go Power Clean
10 sets of 2, building
Conditioning
8 Rounds For Time
3 Deadlift (225/155) (Rx+ 315/225)
6 Burpee Over Bar
9 Russian Kettlebell Swings (24/16)
12 Ab-mat Sit Up
Friday 4/17/2026
Strength
A1. Tempo Back Squat (22X1), 5 sets of 3, building
A2. Freestanding Handstand Practice, 5 sets
Conditioning
For Time
1,000/800m Row
50 Single Arm Dumbbell Thruster (25/side)(50/35)
40 Pull Ups
30 Handstand Push Up
20 Box Jump Over (24/20)
Saturday 4/18/2026
Conditioning
20 min Amrap
40m broad jumps
500m run
40 Wall Balls (14/10)
500m run
3 min rest
20 min amrap
500m run
500m ski
500m row
25/18 Cal Bike
3 min rest
20 min AMRAP
500m run
25m sled push (6/4)
500m run
25m Sled pull (4/2)
500m
20 Hedgecutters (24/16kg)
3 min rest
