WEEK # 3 OF 6
WEEK THREE OF SIX
Monday 6/22/2026
Strength:
Deadlift
5-3-1, building 5-5 across
Conditioning
14 minute AMRAP
1-2-3-4-5…
Alternating Single Arm Devils Press/side (50/35)
Strict Pull Up
Double Under x10
Tuesday 6/23/2026
Strength
A1. Front Heel Elevated Bulgarian Split Squat, 3 sets of 6-8/side, across
A2. Strict Handstand Push Up, Accumulate 26 reps
Conditioning
4×6 minute AMRAP
5 Hang Squat Cleans (95/65, 115/75)
5 Shoulder to Overhead
5 Toes to Bar (Rx+ 2 Muscle Up)
15/12 Calorie Row
1 minute rest b/w rounds
Wednesday 6/24/2026
Conditioning
Part A
10:00 Max Distance
- 200/250m SkiErg
- 25 Wall Balls @ 10/14lb
- 400/500m SkiErg
- 50 Wall Balls @ 10/14lb
- Max Distance SkiErg
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Rest 2:00
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Part B
10:00 Max Distance
- 200/250m Row
- 25 Burpees
- 400/500m Row
- 50 Burpees
- Max Distance Row
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Rest 2:00
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Part C
10:00 Max Distance
- 25m Sled Pull @ 2/4 plates
- 25 Sandbag Walking Lunges @ 10/20kg
- 50m Sled Pull @ 2/4 plates
- 50 Sandbag Walking Lunges @ 10/20kg
- Max Distance Sled Push @ 3/5 plates
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Rest 2:00
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Part D
10:00 Max Calories
- 18/24 Calorie Bike
- 25 Dumbbell Hang Power Snatch @ 20/35lb
- 36/48 Calorie Bike
- 50 Dumbbell Hang Power Snatch @ 20/35lb
- Max Bike Calories
Thursday 6/25/2026
Strength
A. EMOM for 20
M1 – M5: 1 Snatch Pull + 1 Hang Power Snatch
M6 – M10: 1 Power Snatch + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Below the Knee Power Snatch
M16 – M20: 3 Position Power Snatch
B. Snatch Pull, 5 sets of 3, building
Friday 6/26/2026
Strength
A1. Bench Press, 4 sets of 10, building
A2. 3 Point Dumbbell Row, 4 sets of 8-10/side, across
Conditioning
10 Rounds For Time
2 Strict Handstand Push Up (Rx+ Deficit)
4 Pull Ups (Rx+ C2B)
6 Burpee Box Jump Over
8 Sit Ups
Saturday 6/27/2026
Conditioning
3 rounds for time
1500m Run
50ft sled pull (easy / arms only)
1000m Row
1000m Ski
