Week # 1 of 6
Monday 7/20/2026
Strength:
A1. Handstand Practice
A2. Pistol Practice
Conditioning
3 Rounds
1 min Max Thrusters (95/65)
1 min Max Double Unders
1 min Rest
1 min Burpee Over Bar
1 min Toes to Bar
1 min Rest
Tuesday 7/21/2026
Strength
Deadlift
3 sets of 10, building
Conditioning
15-12-9-6-3
Power Snatch (95/65, 115/75)
Calorie Row
Wednesday 7/22/2026
Conditioning
For time:
50 Burpees
1200/1500m Row
50m Sled Push/Pull @ 3/5 plates
25 Double KB Deadlift @ 2×16/2x24kg
50 Leg Raises
1200/1500m Ski
50 Abmat Sit-ups
120s Farmer Hold Accumulation @ 2×16/2x24kg
50 Sandbag Reverse Lunge @ 10/20kg
1200/1500m Row
50 Wall Balls @ 10/14lb
Thursday 7/23/2026
Strength
Overhead Squat
5-5-5, building
Conditioning
4 Rounds
3 minute AMRAP
3 Overhead Squat (75/55, 95/65)
6 Push Up
9 Air Squat
Rest 1 minute b/w rounds
Friday 7/24/2026
Strength
A1. Strict Pull Up, Accumulate 20 reps (Rx+ weighted with 1/4 BW)
A2. Front Loaded Side Lunge, 4 sets of 5/side, building
Conditioning
Partner Conditioning
20 minute AMRAP
3 Power Cleans (135/95, 185/125)
9/7 Calorie Row
Saturday 7/25/2026
Conditioning
For Time
2 rounds
800m Run
25m sled push (heavy)
40m Burpee broad jumps
2 rounds
800m Run
40m DB Goblet walking lunges (53/35)
20 KB Deadlifts (2×53/35)
2 rounds
800m Run
50 Wall balls (14/10)
50 Ab mat situps
