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