Interim week # 1 of 1

Monday 9/5/2022

Strength

Front Squat

4-4-3-3-2-2-1-1

Conditioning

“Jackie”

1000m Row

50 Thrusters

30 Pull Ups

Tuesday 9/6/2022

Strength

Sumo Deadlift

3-3-3-3-3-3-3, building

Conditioning

Partner Conditioning

20 minute AMRAP

7 American Kettlebell Swing (24/16, Rx+ 28/20)

14 Alternating Goblet Reverse Lunges

28 Kettlebell Toe Taps (Rx+ Double Unders)

Note: alternate rounds

Wednesday 9/7/2022

Conditioning

30 minute “Baseline” AMRAP

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Thursday 9/8/2022

Strength

Push Jerk

5 sets of 5, building

Conditioning

“Gwen”

15-12-9

Power Clean and Jerk

note: must be touch and go all reps

Friday 9/9/2022

Strength

Tempo Back Squat (33X1)

5 sets of 5, building

Conditioning

5 minute AMRAP:

15-12-9-6-3

Wall Ball

Toes to Bar

50 Double Unders after each set of toes to bar

Saturday 9/10/2022

Strength

A1. See-Saw Dumbbell Bench Press, 3-4 sets of 8-12/side, building

A2. Strict Supinated Pull Ups, 3-4 sets of 2 RIR

A3. Single Leg V-Up, 3-4 sets of 8-10/side

Conditioning

EMOM for 15

M1 Max reps Burpees (Rx+ Burpee Pull Ups)

M2 Max reps Walking Lunge (Rx+ Jump Lunges)

M3 Max reps Medicine Ball Sit Up (20/14)