Week # 5 of 6
Monday 8/17/2026
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
Every 3 minutes for 9 Rounds
3 Thrusters (115/75, 135/95, 155/105)(135/95, 155/105, 185/125)
9 Bar Facing Burpees
12/9 Calorie Row
note: increase thruster weight every 3rd round
Tuesday 8/18/2026
Strength
Deadlift
5 sets of 5, building
Conditioning
3 Rounds
30 Alternating Dumbbell Snatch (50/35)
15 Pull Up (Rx+ C2B)
45 Double Under
Wednesday 8/19/2026
Conditioning
AMRAP A – 21:00
Ascending Ladder: 5-10-15-20-25…
- Double KB Deadlifts @ 2×16/2×24kg
- Push-Ups
- Row Calories
- Sled Push — add 1 length per round
- Farmer Carry @ 2×16/2×24kg — 30-60-90-120… seconds
Rest 3:00
AMRAP B – 21:00
Ascending Ladder: 5-10-15-20-25…
- Wall Balls @ 10/14lb
- Ski Calories
- Burpees
- DB Hang Power Snatch @ 20/35lb
- One Arm KB Sit-Ups @ 8/12kg
Thursday 8/20/2026
Strength
Overhead Squat
3-3-3, building
Conditioning
2 Rounds For Time
25 Back Squats (95/65, 115/75)
50 Push Ups
Friday 8/21/2026
Strength
A1. Strict Pull Up, Accumulate 28 reps (Rx+ weighted with 1/4 BW)
A2. Dumbbell ATG Split Squat, 4 sets of 5/side, building
Conditioning
Partner Conditioning
100 Deadlifts (135/95, 225/155)
100/80 Calorie Row
100 Toes to Bar (Rx+ 50 Bar Muscle Up)
Saturday 8/22/2026
Conditioning
2 rounds for time with partner
500m Run each (you go I go)
100 Wall balls (14/10) (20/14 Pro)
50m sled push (5/3) (7/5 Pro)
1000m Run together
50 Headcutters (24/16)
50 burpees over kb
Partition reps as desired except for runs
Notes: A little break in running from the last 2 weeks. Only 3k total today. On the 1st run of each round, one partner completes the run before the next partner starts. 2nd runs are done together. Everything else, break up reps as desired.
