Interim Week # 1 of 1

Monday 2/13/2023

Strength

Back Squat

Find a 10 Rep Max

Conditioning

For Time

45 Pull Ups (Rx+ Chest to Bar)

45 Wall Balls (20/14)

45/36 Calorie Row 

Tuesday 2/14/2023

Strength

A1. Kettlebell/Dumbbell Snatch, 4 sets of 4-6/side, building

A2. Chest to Wall Handstand Holds, 4 sets of 15-30 seconds

A3. L-Hang, 4 sets of max holds

Conditioning

Every 2 minutes for 6 Rounds

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

Wednesday 2/15/2023

Conditioning 30/30s

6 rounds of 30 seconds of work for max repetitions at each station, followed by 30 seconds rest.

1. Double Unders

2. 7/5 Push Ups + Plank Hold

3. American Kettlebell Swings (24/16)

4. Wallballs (20/14)

5. Box Jumps with step down (24/20)

6. Tuck Ups

Thursday 2/16/2023

Strength

5-7 sets, building

1 Push Press

2 Push Jerks

3 Split Jerks

Conditioning

10 Rounds For Time

1 Hang Squat Clean (135/95, Rx+ 205/145)

5 Handstand Push Ups

10/8 Calorie Row

Friday 2/17/2023

Strength

Deadlift

Find a 5 Rep Max

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 2/11/2023

Strength

A1. Bench Press, 4 sets of 10, building

A2. Hang Power Snatch, 4 sets of 4, building

Conditioning

Partner Conditioning

3,000m Row

Rest 2 minutes

2,000m Row

Rest 2 minutes

1,000m Row