MONDAY
Strength/Skill
EMOM x 4
Clean + Hang Clean (1+1) @ 80% of complex from week 1 (1/5/26)
*Cleans can be any style.
-Rest 1 minute before Part 2-
EMOM x 4
4 Front Squats (from the floor) @ 80% of complex from week 1 (1/5/26)
*Front squat must be taken from floor. Performing a squat clean will count as the first rep on front squats.
*If you did not perform the complex in week 1 use 70% of 1RM Clean today.
Workout Of The Day
10 Rounds for total time
25 Double Unders
6 Thrusters – (43/30kg)
Rest 30 sec between rounds
Masters – (35/25kg)
Time Cap – 15 min
Top Scores – 11 min
TUESDAY
Strength/Skill
Every 90 sec x 6 sets
50ft KB Farmer’s Carry – 53/35lbs (24/16kg)
AMRAP Pull ups or CTB Pull ups until 60 sec mark
*Cap @ 12 reps on each set.
Workout Of The Day
45 sec/side Pigeon Pose on Box
+
2 Sets:
8 Russian KB Swings
8/side KB Suitcase Deadlifts
6/side Box Step ups
6/side Single Arm KB Meadow Row
4 Scap Pull-ups
4 Kip Swings
2 Bottom Half Burpees
2 No Push-up Burpees
Equipment Needed: DB
WEDNESDAY
Strength
Every 3:00 x 3 sets:
3 Deadlifts @ 80-90%
-Rest 1 minute before Part 2 (change weights)-
At 13 min mark:
EMOM x 2
30 sec AMRAP – Strict Press @ 50% of 1RM
*From the floor.
Workout Of The Day
15 min AMRAP
10-20-30-40-50…etc Cal Row
20 Wallballs after each set – 20/14lbs (9/6kg) to 10/9ft
*Female cals = 8-16-24-32-40…etc
Top Scores – Finish round of 40
Minimum Goal – Finish round of 30
Logistics – Row substitute: Same cals Ski or C2 Bike; 8/6-16/12-24/18-32/24-40/30…etc cal Echo Bike
THURSDAY
Strength/Skill
Every 90 sec x 4 sets
12 V-ups
into
AMRAP Strict Knees to Elbow until 45 sec mark
Scaled – perform Supine Knees to Elbow
Workout Of The DaY
EMOM x 16
Min 1 – 6-8/side DB Renegade Row – 50/35lbs (22.5/15kg)
Min 2 – 30-60 Meter Sandbag Bearhug Carry – 150/100lbs (65/45kg, or Heavy AP)
Min 3 – 1-3 Rope Climbs to 15ft
Min 4 – Rest
*Advanced perform 1 Legless RC + 1 RC for minute 3
*If you do not have sandbags available perform a Double KB Front Rack Carry – 53/35lbs/hand. If you do not have ropes available perform strict chin ups x 4-8 reps
Top Scores – None focus on effort
Friday
Strength/Skill
Every 2:00 x 4 sets:
Touch and go Power Snatches
*set 1: 12 reps
*set 2: 9 reps
*set 3: 6 reps
*set 4: 3 reps
*Each set MUST be TNG unbroken. Build across sets to a tough triple.
Workout Of The DaY
For time:
200-ft. Single Dumbbell Overhead Walking Lunge – 50/35lbs (22.5/15kg)
50 Single Dumbbell Box Step-ups – 24/20″
50 Strict Handstand Push-ups
200-ft. Handstand walk
Time Cap – 10 min
Top Scores – Complete 25+ SHSPU
SATURDAY
In Teams of 2
25 min AMRAP
18/14 Cal Echo Bike
12 Hang Power Cleans – 95/65lbs (43/30kg)
6 Bar Muscle ups
*Partners will alternate each movement
Advanced – 135/95lbs (61/43kg)
Top Scores – 10 Rounds
Minimum Goal – 6 Rounds
