Week # 5 of 6
Monday 3/24/2025
Conditioning
EMOM for 10
1 Squat Clean and Jerk, building
Rest 2 minutes
EMOM for 10
2 Thrusters, building
Rest 2 minutes
10 minute AMRAP
7 Wall Balls
7 Push Ups (Rx+ Ring Dips)
7/side Hang Dumbbell Snatch (50/35)
Tuesday 3/25/2025
Strength
A1. Touch and Go Deadlift, 3 sets of 5, building
A2. Pronated Pull Up, 3 sets of 5-7 (Rx+ weighted)
Conditioning
5 Rounds
2:00 AMRAP
10 Deadlifts (115/75, Rx+ 155/105)
10/8 Calorie Row
Pull up with remaining time
1 minute rest
Wednesday 3/26/2025
Conditioning
4 Rounds of:
12m Ring Strap Sled Pull
24 Wall Balls
12 Row Calories
then…
4 Rounds of:
12 Ski Calories
24 Sandbag Walking Lunges
12 Burpee Broad Jumps
then…
4 Rounds of:
12 Double Dumbbell Deadlifts
24 Lying Leg Raises
12 Offset Pushups
Thursday 3/27/2025
Strength
A1. Handstand Push Up, 3 sets of 8-10
A2. Dual KB Reverse Lunge, 3 sets of 8/side, building
A3. Strict Toes to Bar, 3 sets of 8-10
Conditioning
12 minute AMRAP
12 Alternating Dumbbell Clean and Jerk (50/35)
12 Dumbbell Box Step Up (24/20)
36 Double Unders
Friday 3/28/2025
Strength
Back Squat
Build to a heavy set of 4 then perform an AMRAP with 75% of that weight
Conditioning
Every 1:30 for 10 Rounds, building
3 Hang Power Snatches
3 Overhead Squats
note: do not need to build every minute, score = heaviest weight lifted
Saturday 3/29/2025
Conditioning
2RFT:
1000m Ski
then 2 Rounds of:
500m Run
50m Sled Push
40m Burpee Broad Jump
30 Double Kettlebell Deadlifts
200m Farmer Carry @ 2×16/2x24kg
30 Kettlebell Headcutters @ 12/16kg
40 Row Calories
50m Ring Strap Sled Pull
500m Run
then…
100 Wall Balls @ 10/14lb
