Interim Week # 1 of 1
Monday 2/17/2025
Strength/Conditioning
10 EMOM
Odd: 7/side KB Walking Lunges (2x24kg/2x16kg, Rx+ 2x32kg/2x24kg)
Even: 5-7 Strict Pull Ups (Rx+ Weighted)
2 minute Rest
10 EMOM
Odd: 10 Dual KB Sumo Deadlifts (2x24kg/2x16kg, Rx+ 2x32kg/2x24kg)
Even: 8-10/side 3 Point KB Row, across
2 minute Rest
10 EMOM
Odd: 12-15 AKBS (24/16, Rx+ 32/24)
Even: 7 Burpees Over KB + 7 Toes to Bar
Tuesday 2/18/2025
Strength
Thruster
Build up to a heavy single
Conditioning
5 Rounds
2 minute AMRAP
30 Double Unders
10 Handstand Push Ups
Calorie Row w/ remaining time
1 minute Rest
Wednesday 2/19/2024
Conditioning
For time:
10-20-30-40-50 reps of:
Wall Balls @ 14/20
Double Dumbbell Deadlifts @ 2×16/2x24kg
Ski Calories
Sled Push @ 3/5 plates (1-2-3-4-5 lengths)
Bench Pulls @ 2×12/2x16kg
Thursday 2/20/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Pull + 1 Hang Muscle Snatch
M6 – M10: 1 Snatch Pull + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Overhead Squat
M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21-M30: 1 Squat Snatch
Friday 2/21/2025
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Bent Over Barbell Row, 4 sets of 8-10, building
Conditioning
“Cindy”
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Saturday 2/22/2025
Conditioning
For Time
500m Run
50m Sled Push/Pull
1000m Ski
40m Burpee Broad Jump
200m Farmer Carry @ 2x24kg/2x32kg
60m Sandbag Walking Lunge @ 10/20kg
1000m Run
60m Sandbag Walking Lunge @ 10/20kg
200m Farmer Carry @ 2x24kg/2x32kg
40m Burpee Broad Jump
1000m Row
50m Sled Push/Pull
500m Run
