Interim Week # 3 of 4

Monday 12/23/2024

Strength

Front Squat

 Build to a heavy set of 2 then drop weight by 25% and perform an AMRAP set

Conditioning

“Bear Complex”

5 Rounds For Load

7 Unbroken Sets

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Tuesday 12/24/2024

Strength

A1. Weighted Strict Pull Up, 4 sets of 3-5, across

A2. Back Rack Reverse Lunge, 4 sets of 6-8/side, across

Conditioning

21-15-9

Deadlift (135/95, Rx+ 225/155)

Pull Up

x3 Double Under

Wednesday 12/25/2024

Conditioning

CLOSED FOR CHRISTMAS

Notes: n/a

Thursday 12/26/2024

Strength

A1. Handstand Push Up, Accumulate 40 reps

A2. Back Squat (155/105, 225/155, 275/185), Accumulate 40 reps

Conditioning

EMOM for 15

M1: 8-10 Burpees Over Rower

M2: 12/10 Calorie Row

M3: 15 Wall Balls (20/14) 

Friday 12/27/2024

Strength

Touch and Go Power Clean

8 sets of 2, building

Conditioning

Partner Conditioning

15 minute AMRAP

3 Toes to Bar (Rx+ 1 Bar Muscle Up)

5 Hang Power Clean (95/65, Rx+ 135/95)

7 Box Jump Overs (24/20)

note: alternate rounds

Saturday 12/28/2024

Conditioning

3 Rounds for time of:

• 25 Burpee Broad Jumps
• 500m Ski
• 25m Sled Pull @ 3/5 plates
• 500m Row
• 25 Bike Calories
• 500m Run