INTERIM WEEK # 2 OF 3
Monday 12/19/2022
Strength
Front Squat
5-5-4-4-3-3-2-2
Conditioning
“Cindy”
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Tuesday 12/20/2022
Strength
Romanian Deadlift
7 sets of 5, building
Conditioning
EMOM for 12
M1: 6 Hang Power Snatch (95/65, Rx+ 135/95)
M2: 12/10 Calorie Row
Wednesday 12/21/2022
Partner Conditioning
30 minute AMRAP
30 Barbell Thrusters (45/35)
30 Single Arm Devils Press (50/35)
30 Goblet Box Step Ups
Thursday 12/22/2022
Strength
A1. Back Squat, 4 sets of 10, building
A2. Weighted Pull Up, 4 sets of 5-7, building
Conditioning
10 Rounds for Time
3 Hang Squat Cleans (115/75, Rx+ 155/105)
5 Toes to Bar
25 Double Unders
Friday 12/23/2022
Strength
A1.Dual Dumbbell Rear Foot Elevated Split Squat, 4 sets of 8/side, building
A2. Strict Press, 4 sets of 7-8, building
Conditioning
10 minute AMRAP
5 Deadlifts (135/95, Rx+ 185/125)
5 Handstand Push Ups (Rx+ Strict)
10 Sit Ups
10/8 Calorie Row
Saturday 12/24/2022
Conditioning
“12 Days of Christmas”
1 Thruster (95/135)
2 Front Squats
3 Power Cleans
4 Burpees Over Bar
5 Pull Ups
6 Push Ups
7 Toes to Bar
8 Box Jumps
9 KB Sumo Deadlift High Pull
10 Russian Kettlebell Swings
11 Wall Balls
12 Calorie Row
