Week # 1 of 6
WEEK ONE OF SIX
Monday 6/1/2026
Strength:
Deadlift
5-3-1, building 5-5 across
Conditioning
6 Rounds For Time
10 Dumbbell Snatch (50/35)
10 Backrack Reverse Lunges (95/65, 135/95)
10 Toes to Bar
Tuesday 6/2/2026
Strength
A1. Pistol, 3 sets of 6-8/side
A2. Strict Handstand Push Up, Accumulate 15-20 reps
Conditioning
20 minute AMRAP
15 Thrusters (45/35, 75/55)
15/side Box Step Ups
15 Burpees
15/12 Calorie Row
Wednesday 6/3/2026
Conditioning
Part A
E6MOM x 2
500m Row
16 One Arm Thrusters @ 20/35lb
16 Rower Pikes
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Part B
E6MOM x 2
500m SkiErg
16 Double Kettlebell Deadlifts @ 2×16/2x24kg
16 Lying Leg Raises
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Part C
E6MOM x 2
18/24 Calorie Bike
16 Sandbag Walking Lunges @ 10/20kg
16 One Arm Kettlebell Sit-Ups @ 8/12kg
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Part D
E6MOM x 2
25m Sled Push/Pull @ 3/5 plates
16 Burpee Broad Jumps
Thursday 6/4/2026
Strength
A. EMOM for 15
M1 – M5: Snatch Pull + Hang Muscle Snatch
M6 – M10: Snatch Pull + Power Snatch
M11 – M15: Power Snatch + Hang Squat Snatch
M15 – M20: Squat Snatch
B. Snatch Pull, 4 sets of 3, building
Friday 6/5/2026
Strength
A1. Bench Press, 4 sets of 5, building
A2. Gorilla Row, 4 sets of 8-10/side, building
Conditioning
12 minute AMRAP
1-2-3-4-5…
Strict Pull Up
Push Ups (Rx+ Ring Dip)
Double Unders x5
Saturday 6/6/2026
Conditioning
3 rounds
50m Kb rack carry (2 x 16/12kg)
12.5m Sled push heavy (AHAP)
500m run
Rest 1 min between rounds
3 rounds
16 db push presses (2×35/25)
16 butterfly situps
500m run
Rest 1 min between rounds
3 rounds
18 pushups
18 Russian kb swings (24/16kg)
500m run
Rest 1 min between rounds
