Week # 4 of 6
Monday 5/4/2026
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
40-30-20
Alternating Dumbbell Clean and Jerk (50/35)(Rx+ Dual KB Hang Clean and Jerk 2×16/2x12kg)
Calorie Row
Tuesday 5/5/2026
Strength
A1. Overhead Squat, 10-8-6-4
A2. Strict Pull Up, Accumulate 30 reps
Conditioning
Partner Conditioning
17 minute AMRAP
3 Hang Squat Cleans (135/95, 185/125)
5 Toes to Bar (Rx+ 2 Bar Muscle Ups)
7 Burpees Over Bar
Wednesday 5/6/2026
Conditioning
Part A
E4MOM x 3
400/500m Ski
20 Wall Balls @ 10/14lb
Part B
E4MOM x 3
25m Sled Push @ 3/5 plates
20 Burpee Broad Jumps
Part C
E4MOM x 3
400/500m Row
20 One Arm Overhead Reverse Lunges @ 20/35lb
Part D
E4MOM x 3
18/24 Calorie Bike
20 Jumping Pull-Ups
Thursday 5/7/2026
Strength
Touch and Go Power Clean
8 sets of 3, building
Conditioning
“Viking Helen”
3 Rounds
500m Row
21 AKBS (24/16)
12 Pull Ups
Friday 5/8/2026
Strength
A1. Tempo Back Squat (32X1), 5 sets of 3, across
A2. Freestanding Handstand Practice, 5 sets
Conditioning
“Murph Prep”
10 Rounds For Time
5 Push Ups
10 Sit Up
15 Air Squat
Saturday 5/9/2026
Conditioning
For Time
1000m run
1 sled push/pull (Open 5/3) (Pro 6/4)
30 air squats
30 wall balls (14/10) (20/14)
30 pushups
1 sled push/pull
20 air squats
20 wall balls
20 pushups
1 sled push/pull
10 air squats
10 wall balls
10 pushups
1000m run
400m row
40m sandbag walking lunges (20/10kg)
40 butterfly situps
300m row
30m sandbag walking lunge
30 butterfly situps
200m row
20m sandbag walking lunge
20 butterfly situps
1000m run
400m ski
40m burpee broad jumps
40 KB deadlifts
300m ski
30m burpee broad jumps
30 KB Deadlifts
200m ski
20 burpee broad jumps
20 kb deadlifts
1000m run
