Interim Week #1 of 1
Monday 7/15/2024
Strength
Every 2:30 for 7 Rounds
5-8 Handstand Push Ups (Rx+ Strict)
1 Squat Clean + 1 Hang Squat Clean, building
Conditioning
5 Rounds
2:00 AMRAP
10 Burpee Toes to Bar
10 Wall Balls (20/14)
Double Unders with remaining time
1 minute rest b/w rounds
Tuesday 7/16/2024
Strength
A1. Dual DB/KB Snatch, 4 sets of 5, building
A2. L-Hang, 4 sets of max holds
Conditioning
12 minute AMRAP
4 Strict Pull Up
8 Alternating Dumbbell Snatch (50/35)
16 Alternating Goblet Reverse Lunge
Wednesday 7/17/2024
Conditioning
5 Rounds
:40 on, :20 off
S1: Box Step Up (24/20)
S2: Calories Arms Only Assault Bike
S3: Mountain Climbers
S4: Calories Rower
S5: Alternating Russian Kettlebell Swings
S6: Hollow Body Flutter Kicks
Thursday 7/18/2024
Strength
A. Split Jerk, 12 minute to build to a heavy double
B. Back Squat, 12 minutes to build to a heavy double
Conditioning
EMOM for 12
M1: Max Unbroken Thruster (75/55, Rx+ 115/75)
M2: Max Unbroken Hand Release Push Up
M3: Rest
Score = total reps
Friday 7/19/2024
Strength
Deadlift
5-5-5-3-3-3-1-1-1, building
Conditioning
For Time
5-10-15-20
Calorie Row
Sit Up
Burpee Over Rower
Saturday 7/20/2024
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Feet Elevated Ring Row, 4 sets of 8-10
A3. Goblet Side Lunge, 4 sets of 7/side, building
Conditioning
EMOM for 20, building
M1- M5: 1 Hang Power Snatch
M6 – M10: 1 Hang Power Snatch + 1 Overhead Squat
M11 – M20: 1 Hang Squat Snatch
