• December 10, 2023
• Ben Foster

INTERIM WEEK # 1 OF 3

Monday 12/11/2023

Strength

Hang Squat Clean and Jerk

8 sets of 3, building

Conditioning

14 minute AMRAP

2-4-6-8-10-12…

Front Squat (95/65, Rx+ 135/95)

Shoulder to Overhead (Rx+ Strict HSPU)

Toes to Bar (Rx+ 1/2 Bar Muscle Up)

Tuesday 12/12/2023

Strength

A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)

A2. Dual DB/KB Reverse Lunges, 4 sets of 6-8/side, building

Conditioning

EMOM 15

M1: 5 Deadlifts (185/125, Rx+ 275/185)

M2: 12/10 Calorie Row (Rx+ 15/12)

M3: 30-50 Double Unders

Wednesday 12/13/2023

Conditioning

8 Rounds For Time

1/side Turkish Get Ups

10 Kettlebell Goblet Clean

10/8 Calorie Row

Rest 2 minutes

8 Rounds For Time

5 Burpees Over Kettlebell

10 Alternating RKBS

30 Russian Twists

10/8 Calorie Row

Thursday 12/14/2023

Strength

EMOM for 20

1 Hang Squat Snatch

Conditioning

8 minute AMRAP

2 Chest to Bar Pull Up

4 Overhead Squats (75/55, Rx+ 95/65)

8 Sit Ups (Rx+ 6 Toes to Bar)

Friday 12/15/2023

Strength

A1. 1 Push Jerk + 1 Split Jerk, 8 sets, building

A2. Deadlift, 8 sets of 3, building

Conditioning

16 minute Partner AMRAP

5 Burpee Box Jump Overs (24/20)

10 Alternating Dumbbell Clean and Jerk (50/35)

6/5 Calorie Row

note: alternate rounds

Saturday 12/16/2023

Strength

A1. Handstand Hold (Rx+ Walk), 4 sets of practice

A2. Bench Press, 4 sets of 8-10, building

A3. Bent Over Dumbbell Row, 4 sets of 8-10, building

Conditioning

EMOM for 12

M1: 8-12 Parallette Shoot Throughs

M2: 15-20 Russian Kettlebell Swing (AHAP)

M3: 12-16 Box Step Ups (24/20, Rx+ 30/24)