WEEK # 2 of 6
Monday 7/27/2026
Strength:
A1. Wall Facing Handstand Hold, 4 sets of 30-60 seconds
A2. Ring Assisted Pistol, 4 sets of 5-7/side
A3. Muscle Up Practice
Conditioning
5 Rounds For Time (12 minute CAP)
10 Back Squats (95/65, Rx+ 135/95)
10 Burpees Over Bar
Rest 2 minutes
8 Rounds For Time (12 minute CAP)
1 Squat Clean (95/65, 135/95)
4 Shoulder to Overhead
40 Double Unders
note: 26 minute total cap
Tuesday 7/28/2026
Strength
Deadlift
4 sets of 8, building
Conditioning
For Time
30 Power Snatches (95/95, 135/95)
30 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)
60/50 Calorie Row
Wednesday 7/29/2026
Conditioning
Fight Gone Bad Style
Work 3 minutes at each station.
Rest 1 minute between rounds.
Complete 3 rounds.
S1: Sled Pull @ 2/4 plates
S2: Double DB Thrusters @ 2×20 / 2×35 lb
S3: SkiErg
S4: Box Get Overs @ 30”/40”
S5: Burpees
Thursday 7/30/2026
Strength
Overhead Squat
3-3-3, building
Conditioning
10 Round For Time
5 Push Ups (Rx+ Ring Dip)
5 Box Jump Overs
10 AKBS (24/16)
Friday 7/31/2026
Strength
A1. Strict Pull Up, Accumulate 22 reps (Rx+ weighted with 1/4 BW)
A2. Front Loaded Side Lunge, 4 sets of 5/side, building
Conditioning
Partner Chipper
50/40 Calorie Row
50 Power Cleans (135/95, 185/125)
50/40 Calorie Row
100 Deadlifts
50/40 Calorie Row
Note: split reps evenly
Saturday 8/1/2026
Conditioning
1000m run
25 wall balls (14/10)
250m row
50 wall balls
250m row
1000m run
25m db walking lunge (2×35/25)
250m ski
50m db walking lunge
250m ski
1000m run
12.5m sled pull (4/2) (pro 5/3)
15 burpees
25m sled pull
30 burpees
1 mile run
