Week # 6 of 6
Monday 10/13/2025
Accessory:
3 sets
A1. Rear Foot Elevated Split Squat, 8-10/side
A2. Tall Kneeling See-Saw Press, 8-10, building
A3. Parallette Tuck Hold, max effort hold
Conditioning
22 minute running clock
10 minute AMRAP
5 Deadlifts (95/65, 115/75)
3 Power Snatches (95/65, 115/75)
8 Bar Facing Burpees
Rest 2 minutes
1,000/800m Row
with the remaining time:
Find a 1 rep max Power Snatch
Tuesday 10/14/2025
Strength
A1. Back Squat, Build to a 3 Rep Max
A2. Strict Pull Up, Build to a 5 Rep Max
Conditioning
5 Rounds
2 minute AMRAP
5 Hang Squat Clean (135/95, 185/125)
50 Double Under
Toes to Bar w/ remaining time (Rx+ Bar Muscle Up)
1 minute rest
Wednesday 10/15/2025
Conditioning
For time:
A. 3 Rounds of:
25m Sled Push @ 3/5 plates
20 Burpees
15 Row Calories
then…
B. 3 Rounds of:
25 Wall Balls @ 14/20lb
20 Russian KB Swings @ 16/24kg
15 Ski Calories
then…
C. 3 Rounds of:
25 Step-ups @ 20/24”
20 KB Sumo Deadlift High Pull @ 16/24
15 Russian KB Sit-ups @ 8/12kg
Thursday 10/16/2025
Strength
A. EMOM 30
M1 – M5: 1 Muscle Snatch
M6 – M10: 1 Power Snatch
M11 – M15: 1 Power Snatch + 1 Overhead Squat
M16 – M30: 1 Squat Snatch
Friday 10/17/2025
Strength
A1. Strict Press, Build to a 3 Rep Max
A2. Bent Over Barbell Row, 5 sets of 8-10, building
Conditioning
For Time
75 Push Ups
50 Pull Ups
50/40 Calorie Row
Saturday 10/18/2025
Conditioning
For time:
4 Rounds for time:
500m Run
25m Sled Push/Pull @ 3/5 plates
40m Burpee Broad Jump
500m Ski or Row
40 Sandbag Walking Lunge @ 10/20kg
100m Farmer Carry @ 2×16/2x24kg
then….
100 Wall Balls @ 10/14
