Interim Week # 1 of 1

Monday 4/1/2024

Strength

Back Squat

5-10-20, building

Conditioning

For Time

45 Pull Ups (Rx+ Chest to Bar)

45 Wall Balls (20/14)

45/36 Calorie Row

Tuesday 4/2/2024

Strength

20 minutes

3 Position Power Clean, building

Conditioning

5 Rounds

2 minute AMRAP

8 Alternating Dumbbell Clean and Jerks (50/35, Rx+ Dual DB)

8 Burpees Over Dumbbell

2 minute Rest

Wednesday 4/3/2024

Conditioning

5 Rounds

:40 on, :20 off

S1: Double Unders

S2: Calories Arms Only Assault Bike

S3: Mountain Climbers

S4: Skater Jumps

S5: Alternating Single Arm RKBS

S6: Hollow Body Flutter Kicks

Thursday 4/4/2024

Strength

5-7 sets, building

1 Push Press

2 Push Jerks

3 Split Jerks

Conditioning

10 Rounds For Time

2 Thruster (115/75, Rx+ 155/105)

4 Handstand Push Ups (Rx+ strict)

8/6 Calorie Row 

Friday 4/5/2024

Strength

A1. Back Rack Reverse Lunge, 4 sets of 5/side, building

A2. Strict Pull Ups, 4 sets of 6-8 (Rx+ weighted)

Conditioning

EMOM for 15

M1 10-12 Dumbbell Box Step Overs (50/35)

M2 8-10 Toes to Bar

M3 30-50 Double Unders 

Saturday 4/6/2024

Strength

A1. Ring Dip, 4 sets of 5-7 (Rx+ weighted)

A2. Hang Power Snatch, 4 sets of 4, building

Conditioning

12 minute AMRAP

4 Single Arm Devil’s Press (50/35)

8/6 Calorie Row

16 Overhead Squats (45/35, Rx+ 75/55)