Week # 6 of 6
Monday 7/7/2025
Strength
Deadlift
Build to a 5 rep max
Conditioning
For Time
10-9-8-7… 1
Power Clean (95/65, Rx+ 115/75)
Pull Ups
3x Double Under
Tuesday 7/8/2025
Strength
Thruster
Find a 1 rep max
Conditioning
6 Rounds For Time
9 Back Squats (95/65, Rx+ 135/95)
9 Push Ups (Rx+ Ring Dips)
9/7 Calorie Row
Wednesday 7/9/2025
Conditioning
A. E7MOM x 2
– 15 Box Jumps
– 20 One Arm Overhead Squats @ 12/16kg
– 25 Russian KB Swing @ 16/24kg
– 30 Ski Calories
B. E7MOM x 2
– 15 Row Pike + Paralette Psuhups
– 20 Burpees to Plate
– 25 Plate Thrusters @ 25/35lb
– 30 Row Calories
C. E7MOM x 2
– 15 Bike Calories
– 20 Sandbag Clean & Press @ 10/20kg
– 25m Sled Pull @ 3/5 plates
– 30 Sandbag Walking Lunge @ 10/20kg
Thursday 7/10/2025
Strength
A1. Goblet Bulgarian Split Squat, 3 sets of 6-8/side, building
A2. Handstand Push Up, Accumulate 30 reps
Conditioning
EMOM for 15
M1: 10-12 Dual KB Sumo Deadlift (2×24/2x16kg, 2x32kg/2x24kg)
M2: 8-10 Burpee Box Jump Overs
M3: 8-10 Toes to Bar
Friday 7/11/2025
Strength
Back Squat
Find a 20 rep max
Conditioning
5 Rounds For Time
12 Alternating Hang DB Squat Clean (50/35)
6 Strict Pull Ups
12/9 Calorie Row
Rest 1 minute b/w rounds
Saturday 7/12/2025
Conditioning
For time:
1000m Run
1000m Ski
200m Farmer Carry @ 2×16/2x24kg
50 Wall Ball @ 14/20
60m Burpee Broad Jump
1500m Run
60m Sandbag Walking Lunge @ 10/20kg
50 Wall Ball @ 14/20
200m Farmer Carry @ 2×16/2x24kg
1000m Row
1000m Run
