Interim Week # 1 of 1

Monday 9/4/2023

Strength

A1. Handstand Practice (Rx+ Handstand Walking)

A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo)

Conditioning

“Ghost”

6 Rounds

M1 Max Effort Row

M2 Max Effort Burpees

M3 Max Effort Double Unders

M4 Rest

Tuesday 9/5/2023

Strength

20 minutes, building

1 Power Snatch + 1 Squat Snatch

Conditioning

10-9-8-7… 1

Hang Power Snatch (75/55, Rx+ 95/65)

Back Rack Reverse Lunge (per side)

Wednesday 9/6/2023

Strength

EMOM for 10 Minutes

Max Wattage Row or Bike

Conditioning

25 minutes

40 on, 20 off  

S1: Assault BIke or Rower

S2: Plate Ground to Overhead (45/25)  

S3: Box Step Up Overs  

S4: Alternating Side Lunges  

S5: Sit Up (Rx+ V-Up)

Thursday 9/7/2023

Strength

Thruster

5 sets of 5, building

Conditioning

4 Rounds

2 minute AMRAP

16 Alternating Single Arm Dumbbell Clean and Jerk (50/35)

Calorie Row w/ Remaining Time

1 minute rest

Friday 9/8/2023

Conditioning

“Pig Chipper-ish”

10 Deadlifts (155/105, Rx+ 275/185)

20 Pull Ups (Rx+ C2B)

20 Toes to Bar

50 Wall Balls (20/14)

20 Pull Ups

20 Toes to Bar

10 Deadlifts

Saturday 9/9/2023

Strength

A. EMOM for 12

1 Power Clean, building

B. EMOM for 12

1 Split Jerk, building

C1. 3 sets of 10-12, Bent Over Barbell Row

C2. 3 sets of Max Reps, Narrow Grip Push Ups

C3. 3 sets of 10-12, Dumbbell Lateral Raises