WEEK # 3 OF 6
Monday 8/3/2026
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
20 Rounds For Time
1 Squat Clean and Jerk (135/95, Rx+ 185/125)
5 Burpee Box Jump Overs
Tuesday 8/4/2026
Strength
Deadlift
5 sets of 7, building
Conditioning
12 minute AMRAP
2-4-6-8-10…
Alternating Dumbbell Snatch (50/35)
Goblet Dumbbell Reverse Lunge (Rx+ Overhead)
Pull Up
Wednesday 8/5/2026
Conditioning
Part A: 15:00
5 Rounds
- 200/250m Row
- 12 Double Dumbbell Bench Press @ 2×20/2×35lb
- 12 Knee Tucks on Rower
⸻
Part B: 15:00
5 Rounds
- 37.5m Running Sled Push @ 1-2/3-4 plates
- 8 Box Get Overs @ 30”/40”
- 12 Lying Leg Raises
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Part C: 15:00
5 Rounds
- 200/250m SkiErg
- 12 Double Kettlebell Front Squats @ 2×12/2×16kg
- 12 One Arm Kettlebell Sit-Ups @ 8/12kg
⸻
Thursday 8/6/2026
Strength
Overhead Squat
5-3-1, building
Conditioning
5 Rounds
2 minute AMRAP
10 Push Up (Rx+ Ring Dip)
10 Back Squats (95/65, 135/95)
Toes to Bar with remaining time
1 minute rest
Friday 8/7/2026
Strength
A1. Strict Pull Up, Accumulate 24 reps (Rx+ weighted with 1/4 BW)
A2. Back Rack Reverse Lunge, 4 sets of 5/side, building
Conditioning
4 Rounds
“Frenemy”
F1: 500/400m Row
F2: 10 Deadlifts (155/105, 225/155), 20 Walking Lunges, Double Unders w/ remaining time
Saturday 8/8/2026
Conditioning
5 Rounds for Time
800m run (RX+ 1000m)
30 Wall Balls (14/10) (RX+ 20/14)
12.5m sled push (7/5)
25m Burpee broad jumps
Buy out: 1 mile run
