Interim Week # 1 of 1

Monday 10/21/2024

Strength

Hang Squat Clean

6 sets of 3, building

Conditioning

15 minute AMRAP

5 Front Squats (135/95, Rx+ 185/125)

10 Toes to Bar

15/12 Calorie Row

Tuesday 10/22/2024

Conditioning

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push Ups

Accessory

A1. Half Kneeling Single Arm Kettlebell Press, 3 sets of 8-10/side, building

A2. Front Loaded Side Lunge, 3 sets of 8-10/side, building (KB or DB)

A3. Tall Plank Dumbbell Drag, 3 sets of 8-10/side 

Wednesday 10/23/2024

Conditioning

A. E5MOM for 15’ (3 sets):



• 14/20 Row Calories


• 25m Sled Push @ 3/5 plates


• 12.5m Burpee Broad Jump


• 14/20 Bike Calories



B. E5MOM for 15’ (3 sets):



• 14/20 Ski Calories


• 20 KB Deadlift @ 2×16/2x24kg


• 100m Farmer Carry @ 2×16/2x24kg

• 25 Wall Ball @ 14/20lb

Thursday 10/24/2024

Strength

A1. Dumbbell Snatch, 4 sets of 3/side, building (Rx+ 5 reps Dual Dumbbell Snatch)

A2. L-Hang, 4 sets of max holds (Rx+ Front Lever Tuck Hold)

Conditioning

For Time

24-16-8

Single Arm Devils Press (50/35)

Double Under x3 (72-48-24)

Friday 10/25/2024

Strength

A1. Rear Foot Elevated Split Squat, 3 sets of 6-8/side, building

A2. Push Up, 3 sets of max reps (Rx+ Feet Elevated Parallette Push Up)

Conditioning

3 Rounds For Time

15 Shoulder to Overhead (95/65, Rx+ 115/75)

15 Back Squats. 

Saturday 10/26/2024

Conditioning

For Time:



• 500m Run


• 50m Sled Push/Pull


• 75/100 Ski/Row Calories


• 100 Kettlebell Headcutters* @ 16/24kg


• 1000m Run

• 100 Russian Kettlebell Swing* @ 16/24kg


• 75/100 Bike/Row Calories


• 50m Burpee Broad Jump

• 500m Run



* For every stop or drop on Headcutters or RKBS, complete 100m Farmer Carry @ 2×16/2x24kg