INTERIM WEEK # 1 OF 4
Monday 12/9/2024
Strength
Front Squat
Build to a heavy set of 5 then drop weight by 20% and perform 3 sets of 6-8 reps
Conditioning
5 Rounds
5 Hang Clusters (115/75, Rx+ 155/105)
7 Lateral Burpees Over Bar
35 Double Unders
Rest 1 minute after each round
Tuesday 12/10/2024
Strength
A1. Weighted Strict Pull Up, 4 sets of 3-5, building
A2. Back Rack Reverse Lunge, 4 sets of 6-8/side, building
Conditioning
Partner Conditioning
16 minute AMRAP
3 Power Cleans (135/95, Rx+ 185/125)
6 Deadlifts
9/7 Calorie Row
note: alternate rounds
Wednesday 12/11/2024
Conditioning
4 rounds of:
- 12m Sled Pull
- 24 Wall Balls
- 12 Row Calories
then…
4 rounds of:
- 12 Ski Calories
- 24 Sandbag Reverse Lunges
- 12 Burpees
then…
4 Rounds of:
- 12 Double Dumbbell Deadlifts
- 24 Lying Leg Raises
- 12 Offset Pushups
Thursday 12/12/2024
Strength
A1. Handstand Push Up, Accumulate 30 reps
A2. Back Squat (155/105, 225/155, 275/185), Accumulate 30 reps
Conditioning
For Time
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
40 Wall Balls (20/14)
20 Single Arm Dumbbell Hang Clean and Jerks
20 Wall Balls
Friday 12/13/2024
Strength
Touch and Go Power Clean
5-4-3-3-2-2, building
Conditioning
EMOM for 16
M1 Max Effort Toes to Bar
M2 Max Effort Calorie Row
M3 Max Effort Dumbbell Box Step Overs (50/35) (Rx+ Dual DB)
M4 Rest
Saturday 12/14/2024
Conditioning
2RFT:
- 1000m Row
- 30 Burpee Box Jump Overs
- 50 Sandbag Walking Lunges @ 10/20kg
- 500m Run
- 50m Sled Push
- 500m Run
- 50 Bench Pulls @ 2×12/2x16kg
- 30 Headcutters @ 16/24kg
- 1000m Ski
