WEEK #5 OF 6
Monday 6/30/2025
Strength
Deadlift Cluster Sets
4 sets of 3-2-1, building
Conditioning
21-15-9
AKBS (24/16, Rx+ 32/24)
Pull Ups (C2B)
Rest 2 minutes
30-20-10
Box Step Up (24/20, Rx+ Weighted)
Calorie Row
Tuesday 7/1/2025
Strength
Thruster
3 sets of 1-1-1, building
Conditioning
Every 90 seconds for 9 Rounds
5 Hang Power Cleans (95/65, Rx+ 135/95)
5 Front Squats
5 Shoulder to Overhead
Wednesday 7/2/2025
Conditioning
For time:
3 Rounds:
- 15 Row Calories
- 15 DB Bench Press @ 2×20/2x35lb
- 15 Box Jump Overs @ 20”/24”
3 Rounds:
- 25m Sled Push @ 4/6 plates
- 15 Jumping Pull-ups
- 15 Burpees
3 Rounds:
- 15 Ski Calories
- 15 Wall Ball @ 14/20lb
- 15 Double KB Deadlift @ 2×16/2x24kg
3 Rounds:
- 15 Bike Calories
- 60sec Farmer Hold @ 2×16/2x24kg
- 15 Barbell Sit-ups
Thursday 7/3/2025
Strength
A1. Goblet Bulgarian Split Squat, 3 sets of 6-8/side, building
A2. Handstand Push Up, Accumulate 28 reps
Conditioning
EMOM for 16
M1: Max Effort Ring Dips
M2: Max Effort Alternating Dumbbell Snatch
M3: Max Effort Calorie Row
M4: Rest
Score = total reps
Friday 7/4/2025
Strength
Back Squat
1×15, (at goal weight)
Conditioning
8 Rounds For Time
3 Snatches (75/55, Rx+ 115/75)
6 Overhead Squats
30 Double Unders
Saturday 7/5/2025
Conditioning
For Time:
1000m Run
100m Sled Push/Pull (60m)
1000m Run
60 Sandbag Reverse Lunge @ 10/20kg (40 reps)
1000m Ski (750m)
1000m Run
400m Farmer Carry @ 2×16/2x24kg (200m)
100m Burpee Broad Jump (60m)
1000m Run
1000m Row (750m)
100 Wall Balls @ 10/14lb (60 reps)
