Week # 5 of 6
Monday 8/18/2025
Strength
A1. Deadlift, 5×5, building
A2. Handstand Push Ups, 5×5 (progressing to hardest variation able)
Conditioning
For Time
30/25 Calorie Row
30 Hang Clean and Jerk (95/65, 115/75)
30/25 Calorie Row
Tuesday 8/19/2025
Strength
Front Squat
5 sets of 5, 2.5-5lb heavier than last week
Conditioning
Partners
20 minute AMRAP
6 Box Jump Over (24/20)
3 Pull Up (Rx+ 2 Bar Muscle Up)
6 Alternating Dumbbell Squat Clean (50/35)
Note: alternating rounds/ “I go – you go”
Wednesday 8/20/2025
Conditioning
A. As many rounds as possible in 12 minutes of:
15 Lying Leg Raises
20 Row Calories
25 Wall Balls @ 14/20
B. As many rounds as possible in 12 minutes of:
10 Burpee Box Get Overs @ 30”/40”
20 Ski Calories
25 Sandbag Reverse Lunges @ 10/30kg
C. As many rounds as possible in 12 minutes of:
7/10 Bike Calories
20 Dumbbell Muscle Snatch @ 20/35lb
25m Sled Push/Pull @ 3/5 plates
Thursday 8/21/2025
Strength
EMOM for 30
M1-M5: 1 Pull + 1 Hang Power Clean
M6 – M10: 1 Pull + 1 Below the Knee Power Clean
M11 – M15: 1 Power Clean + 1 Front Squat
M16 – M20: 1 Squat Clean + 1 Hang Squat Clean
M21-M30: 3 Position Squat Clean
Friday 8/22/2025
Strength
A1. Overhead Squat, 5×3, across
A2. Ring Dip, 5 sets 5, AMRAP final set (Rx+ Weighted)
Conditioning
12 minute AMRAP
3 Hang Power Snatch (75/55, 95/65)
6 Bar Facing Burpees
9/7 Calorie Row
Saturday 8/23/2025
Conditioning
For time:
1000m Run
80m Burpee Broad Jump
500m Run
1000m Ski
80m Sandbag Walking Lunge @ 10/20kg
500m Run
50m Sled Push/Pull @ 3/5 plates
200m Farmer Carry @ 2×16/2x24kg
1000m Run
100 Wall Balls @ 10/14lb
