Week # 2 of 6
Monday 4/20/2026
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
5 Rounds For Time
5 Handstand Push Up
10 Deadlift (115/75, 155/105)
5 Hang Power Clean
50 Double Under
Tuesday 4/21/2026
Strength
A1. Overhead Squat, 9-7-5-3
A2. Strict Pull Up, Accumulate 26 reps
Conditioning
3 Rounds
4 minute AMRAP
20 Hang Dumbbell Snatch (50/35)
20 Toes to Bar
Cal Row w/ remaining time
2 minute REST
Wednesday 4/22/2026
Conditioning
A. E3MOM x 3
200/250m Row
12 Burpee Broad Jumps
B. E3MOM x 3
25m Sled Push @ 4/6 plates
24 Alternating Hang Dumbbell Snatch @ 20/35lb
C. E3MOM x 3
150m Farmer Carry @ 2×16/2x24kg
24 Wall Ball @ 14/20lb
D. E3MOM x 3
200/250m Ski
24 Sandbag Reverse Lunges @ 10/20kg
Thursday 4/23/2026
Strength
Touch and Go Power Clean
7 sets of 3, building
Conditioning
30 Power Cleans (95/65, 135/95)
30 Burpees Over Bar
30 Pull Ups (Rx+ C2B)
Friday 4/24/2026
Strength
A1. Tempo Back Squat (22X1), 5 sets of 3, across
A2. Freestanding Handstand Practice, 5 sets
Conditioning
EMOM for 16
M1: 10 Dual KB Front Squat (2×16/2×12, 2×24/2×16)
M2: 10 Push Ups (Rx+ 10 Ring Dip)
M3: 10 Box Jump Over (24/20)
M4: 10/8 Calorie Row
Saturday 4/25/2026
Conditioning
10 min amrap
1000m Run
500m Ski
Max effort Wall Balls in remaining time (14/10)
Rest 1 min
10 min amrap
25m Sled push (6/4)
1000m Run
Max effort sled pull in remaining time (4/2)
Rest 1 min
10 min amrap
1000m Run
500m Row
Max Effort Burpee Broad jumps in remaining time
Rest 1 min
10 min amrap
500m Ski
Run 1000m
Max effort Russian KB Swings in remaining time (24/16kg)
Rest 1 min
10 min amrap
Run 1000m
50 Wall Balls (14/10)
Max effort Lunge jumps in remaining time
Rest 1 min
10 min amrap
50m Burpee Broad jumps
1000m Run
Max effort pushups in remaining time
Rest 1 min
