WEEK # 3 OF 6
WEEK THREE OF SIX
Monday 6/8/2026
Strength:
Deadlift
5-5-5, building 5-5 across
Conditioning
3 Rounds For Time
10 Strict Pull Ups
10 Power Clean (115/75, 155/105)
20/16 Calorie Row
Tuesday 6/16/2026
Strength
A1. Front Heel Elevated Bulgarian Split Squat, 3 sets of 6-8/side, building
A2. Strict Handstand Push Up, Accumulate 24 reps
Conditioning
3x 7 minute AMRAP
3 Thrusters (95/65)
5 Bar Facing Burpees
7 Sit Ups
35 Double Unders
1 minute rest b/w rounds
Wednesday 6/17/2026
Conditioning
Part A: 12:00 AMRAP
- 10 Burpees
- 250m SkiErg
- 10 Box Get Overs @ 30/40”
Rest 2:00
Part B: 12:00 AMRAP
- 10 Double Dumbbell Push Press @ 2×20/2x35lb
- 25m Sled Push @ 3/5 plates
- 10 Double Dumbbell Deadlifts @ 2×20/2x35lb
Rest 2:00
Part C: 12:00 AMRAP
- 10 Double Kettlebell Reverse Lunges @ 2×12/2x16kg
- 250m Row
- 10 One Arm Kettlebell Sit-Ups @ 8/12kg
Thursday 6/18/2026
Strength
A. EMOM for 20
M1 – M5: 1 Snatch High Pull + 1 Hang Muscle Snatch
M6 – M10: 1 Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11 – M15: 1 Snatch High Pull + 1 Hang Squat Snatch
M16 – M20: Squat Snatch
B. Snatch High Pull, 5 sets of 2, building
Friday 6/19/2026
Strength
A1. Bench Press, 5-4-3, building then 1 set with 20% less than set of 3
A2. 3 Point Dumbbell Row, 4 sets of 8-10/side, building
Conditioning
12 minute AMRAP
6-9-12
Ring Dip
Toes to Bar
Calorie Row
Saturday 6/20/2026
Conditioning
For Time
1 mile run
3 rounds of
37.5m sled push (moderate weight / 1 plate heavier than last week)
500/400m row
20 pushups
1000m run
3 rounds of
25 Wall balls (14/10)
500/400m Ski
20 butterfly situps
1 mile run
3 rounds
30m db Walking lunges (2 x 35/25)
24/18 Cal Bike
20m burpee broad jumps
