Interim Week # 1 of 1
Monday 9/2/2024
Strength
A1. Handstand Practice (Rx+ Handstand Walking Laps), Max Time in Handstand in 5 minutes
A2. Front Squat, Max Reps in 5 minutes (115/75, Rx+ 185/125, Rx++ 225/155)
Partner Conditioning
16 minute AMRAP
5 Burpees
10 Hang Single Arm Dumbbell Clean and Jerks (50/35)
20 Double Unders
note: alternate Rounds
Tuesday 9/3/2024
Strength
20 minutes, building
1 Power Snatch + 1 Squat Snatch
Conditioning
Every 1:30 for 5 Rounds
12 Pull Ups (Rx+ 6 Bar Muscle Ups)
Deadlifts w/ remaining time (135/95, Rx+ 225/155)
1:30 rest b/w rounds
Wednesday 9/4/2024
Conditioning
A. 18’ AMRAP of:
- 25m Sled Push @ 3/5 plates (pros: 4/6 plates)
- 15 Row Calories
- 12 Burpees
- 15 Wall Balls @ 10/14lb (pros: 14/20lb)
Rest 3 minutes then:
B. 18’ AMRAP of:
- 120m Farmer Carry 2x16kg/2x24kg (pros: 2x24kg/2x32kg)
- 15 Sandbag Walking Lunges @ 10/20kg (pros: 20/30kg)
- 12 Ski or Bike Calories
- 15 Abmat Sit-ups
Thursday 9/5/2024
Strength
A1. Dumbbell Strict Press, 4 sets of 8-10, building
A2. Pistol Practice, 4 sets
Conditioning
20-16-12-8-4
Single Arm Dumbbell Thrusters (50/35)
Calorie Row
Friday 9/6/2024
Strength
Power Clean
3-3-3-2-2-1-1, building
Conditioning
6 Rounds For Time
3 Power Cleans (95/65, Rx+ 155/105)
6 Alternating Front Rack Reverse Lunges
9 Toes to Bar
Rest 1 minute b/w rounds
Saturday 9/7/2024
Conditioning
For time:
- 1000m Run
- 37m Sled Pull @ 2/4 plates (pros: 3/5 plates)
- 1000m Run
- 750m Ski
- 1000m Run
- 200m Farmer Carry 2x16kg/2x24kg (pros: 2x24kg/2x32kg)
- 1000m Run
- 80m Burpee Broad Jump
- 1000m Run
- 75 Wall Balls @ 10/14lb (pros: 14/20kb)
