Week #5 of 6
Monday 5/11/2026
Strength:
A1. Romanian Deadlift, 3 sets of 8-10, building
A2. Ring Dip, 3 sets of 2 RIR
A3. Single Arm Dumbbell Sit Up, 3 sets of 6-8/side, building
Conditioning
5 Rounds
2:00 AMRAP
12/9 Calorie Row
6 Power Cleans (115/75, 135/95)
Wall Walks with remaining time
1 minute rest
Tuesday 5/12/2026
Strength
A1. Overhead Squat, 9-7-5-3
A2. Strict Pull Up, Accumulate 32 reps
Conditioning
6 Rounds For Time
3 Hang Power Snatch (95/65, 115/75)
5 Overhead Squats
7 Burpees Over Bar
Rest 30 seconds b/w rounds
Wednesday 5/13/2026
Conditioning
Part A
As many reps as possible in 11:00 of:
- 1200/1500m SkiErg
- Max Wall Balls @ 10/14lb
Part B
As many reps as possible in 11:00 of:
- 200m Farmer Carry @ 2×16/2x24kg
- Max Distance Sled Pull @ 2/4 plates
Part C
As many reps as possible in 11:00 of:
- 1200/1500m Row
- Max Burpee Broad Jumps
Part D
As many reps as possible in 11:00 of:
- 48/60 Calorie Bike
- Max One Arm Overhead Reverse Lunges @ 20/35lb
Thursday 5/14/2026
Strength
Touch and Go Power Clean
10 sets of 2, building
Conditioning
12 minute AMRAP
8 Alternating Dumbbell Cleans (50/35)
12 Chest to Bar Pull Ups (Rx+ 6 Bar Muscle Ups)
16 Deadlifts (135/95, Rx+ 185/125)
Friday 5/15/2026
Strength
A1. Back Squat, 5-4-3-3-2
A2. Freestanding Handstand Practice, 5 sets
Conditioning
“Murph Prep”
15 minutes
:40 on, :20 off
Push Ups
Air Squats
Double Unders
Saturday 5/16/2026
Conditioning
For Time w/partner
1 mile run (together)
3 rounds each (10 people)
Partner 1 50 wall balls (time keeper) (14/10 , 20/14)
Partner 2 sandbag walking lunges (20/10kg)
3 rounds each (10 people)
Partner 1: Run 500m (time keeper)
Partner 2 is performing a sled push/pull (5/3)
3 rounds each
Partner 1: burpee broad jump 40m (time keeper)
Partner 2: Ski for distance
1 mile run (together)
