WEEK # 5 OF 6
Monday 6/29/2026
Strength:
Deadlift
3-3-3, building 3-3 across (compare to week 2)
Conditioning
For Time
60 Toes to Bar (Rx+ 30 Bar Muscle Ups)
EMOM 4 Burpee Box Jump Overs (24/20)
note: workout begins with BBJO’s
Time Cap: 12 minute
Tuesday 6/30/2026
Strength
A1. Kettlebell Drop Lunge, 3 sets of 6-8/side, building
A2. Strict Handstand Push Up, Accumulate 28 reps
Conditioning
3×8 minute AMRAP
3 Clusters (115/75, 135/95)
3 Wall Walks
9/7 Calorie Row
1 minute rest b/w rounds
Wednesday 7/1/2026
Conditioning
Part A
E4MOM x 3
400/500m Row
20-25-30 Wall Balls @ 10/14lb
⸻
Part B
E4MOM x 3
400/500m SkiErg
10-15-20 Box Get Overs @ 30/40”
⸻
Part C
E4MOM x 3
37.5m Sled Push @ 3/5 plates
20-25-30 Hang Power Snatch @ 20/35lb
⸻
Part D
E4MOM x 3
18/24 Calorie Bike
10-15-20 Australian Pull-Ups
Thursday 7/2/2026
Strength
A. Every 90 Seconds
5x: 1 Snatch Pull + 1 Power Snatch
5x: 1 Power Snatch + Overhead Squat
5x: 1 Power Snatch + 1 Hang Squat Snatch
5x: 1 Squat Snatch
B. Behind the Neck Press, 3-5 sets of 3, building (Rx+ Sotts Press)
Friday 7/3/2026
Strength
N/A
Conditioning
“Holleyman”
30 Rounds For Time
5 Wall Balls
3 HSPU’s
1 Power Clean (225/155)
Saturday 7/4/2026
Conditioning
10 min AMRAP w/partner(s)
25m sled push / rest 2 min (you each push 25m)
HERO WOD
Riley
1.5 mile Run
150 burpees
1.5 mile Run
10 min AMRAP w/partner
25m sled pull / rest 2 min (you each pull 25m)
