Week # 6 of 6
Monday 5/18/2026
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
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Up
Tuesday 5/19/2026
Strength
A1. Overhead Squat, Build to a 5 rep max
A2. Strict Pull Up, Max unbroken set
Conditioning
For Time
50 Pull Ups
50 Front Squats (95/65, 115/75)
Wednesday 5/20/2026
Conditioning
Part A
10:00 AMRAP
12 Double Kettlebell Deadlifts @ 2×16/2x24kg
12/18 SkiErg Calories
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Rest 2:00
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Part B
10:00 AMRAP
12 Burpee Broad Jumps
18 Sandbag Walking Lunges @ 10/20kg
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Rest 2:00
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Part C
10:00 AMRAP
12 Row Calories
18 Hang Power Snatch @ 20/35lb
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Rest 2:00
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Part D
10:00 AMRAP
12.5m Sled Pull @ 2/4 plates
18 Wall Balls @ 10/14lb
Thursday 5/21/2026
Strength
Touch and Go Power Clean
Build to a 2 rep max
Conditioning
EMOM for 15
M1: 16 Alternating Single Arm RKBS (24/16) (Rx+ 8/side KB Snatches)
M2: 10 Overhead Reverse Lunges (24/16) (5/side, contralateral)
M3: 12 Plate Sit Ups (45/25)
Friday 5/22/2026
Strength
A1. Back Squat, Build to a 3 Rep Max
A2. Freestanding Handstand Practice, 5 sets
Conditioning
12 minute AMRAP
1-2-3-4-5…
Thruster (75/55, Rx+ 95/65)
Burpee Box Jump Over (24/20)
Saturday 5/23/2026
Conditioning
For Time
Run 500 meters
Ski 500 meters
Run 500m
Sled Push x 25 meters (open 5/3) (Pro 7/5)
Run 500 meters
Sled Pull x 25 meters (Open 3/2) (Pro 5/3)
Run 500 meters
Burpee broad jump x 40 meters
Run 500 meters
Row 500 meters
Run 500 meters
Farmers Carry x 100 meters (Open 2×24/16) (Pro 2×32/24)
Run 500 meters
Sandbag Walking Lunge x 50 meters (Open 20/10kg) (Pro 30/20kg)
Run 500m
Wall Balls x 50 Reps (Open 14/10) (Pro 20/14)
