Week # 4 of 6
Monday 8/10/2026
Strength:
A1. Wall or Partner Assisted Handstand Hold, 4 sets of 30-60 seconds
A2. High Box Step Up, 4 sets of 5-7/side
A3. Muscle Up Practice
Conditioning
10 Rounds For Time
3 Squat Clean (135/95, 185/125)
6 Push Ups (Rx+ Handstand Push Up)
9/7 Calorie Row
Tuesday 8/11/2026
Strength
Deadlift
6 sets of 6, building
Conditioning
EMOM for 15
M1: Max Deadlifts (115/95, Rx+ 155/105)
M2: Max Alternating Hang Dumbbell Snatches (50/35)
M3: Max Pull Ups
M4: Max Double Unders
M5: Rest
Wednesday 8/12/2026
Conditioning
Part A – 9:00
- 1200/1500m Row
- Max Reps Dumbbell Bench Press @ 2×20/2×35lb
Rest 2:00
⸻
Part B – 9:00
- 50m Sled Push @ 4/6 plates
- Max Distance Sled Pull @ 3/5 plates
Rest 2:00
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Part C – 9:00
- 1200/1500m SkiErg
- Max Reps Wall Balls @ 10/14lb
Rest 2:00
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Part D – 9:00
- 45/60 Bike Calories
- Max Reps Australian Pull-Ups
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Thursday 8/13/2026
Strength
Overhead Squat
5-5-5, building
Conditioning
8 Round For Time
8 Burpee Box Step Ups
8 Overhead Squats (75/55, 95/65)
Friday 8/14/2026
Strength
A1. Strict Pull Up, Accumulate 26 reps (Rx+ weighted with 1/4 BW)
A2. Back Rack Reverse Lunge, 4 sets of 5/side, building
Conditioning
2 Rounds
500/400m Row
40 American Kettlebell Swing (24/16)
250/200m Row
20 Kettlebell Snatches (10/side)
Saturday 8/15/2026
Conditioning
Every 5 min for 70 min
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Ski for distance
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Sled pull for distance
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Burpee broad jump for distance
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Row for Distance
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Farmers carry for distance (2×24/16)
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Sandbag walking lunge for distance (20/10kg)
- Every 5 min Complete
Run for 800 / 1000 / 1200m
- Every 5 min Complete
Wall Balls for max reps (20/14)
