Interim Week # 1 of 1
Monday 2/12/2024
Strength
Deadlift
5 sets of 5, building
Conditioning
For Time
30 Power Cleans (115/75, Rx+ 155/105)
30/25 Calorie Row
30 Chest to Bar Pull Ups (Rx+ 12 Bar Muscle Ups)
Tuesday 2/13/2024
Strength
Overhead Squat
3-3-3-2-2-1-1-1, building
Conditioning
14 minute AMRAP
5 Push Ups (Rx+ 3 HSPU’s)
7 Overhead Squats (45/35, Rx+ 75/55)
9 Sit Ups
Wednesday 2/14/2024
Strength
A1. Turkish Get Up, 3-4 sets of 2/side, building
A2. Front Loaded Side Lunge, 3-4 sets of 7/side, building
Conditioning
10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):
1 – Med Ball Clean Wall Ball (20/14)
2 – MB Ski Jumps
3 – Plate Ground to Overhead (45/25)
4 – Med Ball Russian Twists
5 – Row for Calories
Thursday 2/15/2024
Strength
EMOM for 15
M1: 6-8 Strict Ring Dips
M2: 5-7 Strict Pull Ups
M3: 30-45 Second Hollow Hold
Conditioning
For Time
20-15-10-5
Burpee Toes to Bar
Double Unders x2 (Rx+ Triple Unders, 20-15-10-5)
Friday 2/16/2024
Strength
Back Squat, 5 sets of 5, building
Conditioning
4 Rounds
2 minute AMRAP
20 Hang Dumbbell Clean and Jerks (50/35)
Max Effort Dumbbell Box Step Ups (24/20) with remaining time
1 minute REST
Saturday 2/17/2024
Conditioning
EMOM for 30
M1: 1 Squat Snatch, building
M2: 10/8 Calorie Row
M3: Max Effort L-Sit