Week # 3 of 6
Monday 4/27/2026
Strength:
A1. High Box Step Up, 3 sets of 6-8/side
A2. Tall Kneeling See-Saw DB/KB Press, 3 sets of 8-10, building
A3. L-Hang, 3 sets of max holds
Conditioning
5 Rounds For Time
10 Deadlifts (115/75, 155/105)
5 Shoulder to Overhead
15/12 Calorie Row
Tuesday 4/28/2026
Strength
A1. Overhead Squat, 8-6-4-2
A2. Strict Pull Up, Accumulate 28 reps
Conditioning
15 minute AMRAP
3 Power Snatch (75/55, 95/65)
6 Overhead Reverse Lunges
9 Toes to Bar (Rx+ 3 Muscle Ups)
12 Burpees Over Bar
Wednesday 4/29/2026
Conditioning:
Part A
10:00 Ascending AMRAP
3 → 6 → 9 → 12 → …
- Wall Ball @ 10/14lb
- Row Calories
- Double Dumbbell Deadlift @ 2×30/2x50lb
Part B
10:00 Ascending AMRAP
3 → 6 → 9 → 12 → …
- Sled Push (add 1/2 length per round)
- Burpees
- One Arm KB Sit-up @ 8/12kg
Part C
10:00 Ascending AMRAP
3 → 6 → 9 → 12 → …
- Ski Calories
- Ring Row
- Sandbag Walking Lunges @ 10/20kg
Part D
10:00 Ascending AMRAP
3 → 6 → 9 → 12 → …
- Bike Calories
- DB Alternating Hang Power Snatch (double the reps)
- Box Get-overs @ 30/40”
Thursday 4/30/2026
Strength
Touch and Go Power Clean
6 sets of 4, building
Conditioning
EMOM 16
M1: 5-10 Strict Pull Up
M2: 8/side Goblet Reverse Lunge (24/16, 28/20)
M3: 12-15 Plate Sit Up (45/25)
M4: 30-50 Double Under
Friday 5/1/2026
Strength
A1. Tempo Back Squat (32X1), 5 sets of 3, building
A2. Freestanding Handstand Practice, 5 sets
Conditioning
For Time
21-15-9
Thruster (95/65, 115/75)
Calorie Row
Saturday 5/2/2026
Conditioning
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Sled Push for max distance
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Sled Pull for max distance
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Burpee Broad jump for max distance
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Ski for Calories
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Sandbag walking lunges for max distance (20/10kg)
- 5 min AMRAP
Run as far as possible
- 5 min AMRAP
Max Wall Balls (14/10lbs)
