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)
