Interim Week # 2 of 2
Monday 5/29/2023
Strength
N/A
Conditioning
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Tuesday 5/30/2023
Strength
8-10 sets, building
Hang Power Snatch + Overhead Squat
Conditioning
12 minute AMRAP
3 Hang Power Snatches (95/65, Rx+ 115/75)
6 Box Step Ups
9 Sit Ups
Wednesday 5/31/2023
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 6/1/2023
Strength
A1. Half Kneeling KB/DB Press, 4 sets of 8-10/side, building
A2. Dual Russian Kettlebell Swing, 4 sets of 10-12, building
Conditioning
2 Rounds For Time
25 Deadlifts (135/95, Rx+ 185/125)
50 Single Arm Dumbbell Push Jerk (25/side) (50/35)
100 Double Unders
Friday 6/2/2023
Strength
A1. Bent Over Barbell Row, 3 sets of 10, building
A2. Dual KB/DB Front Squat, 3 sets of 8-10, building
Conditioning
5 Rounds
2 minute on, 1 minute off
5 Hang Power Cleans (115/75, Rx+ 155/105)
5 Front Squats
5 Toes to Bar
Calorie row w/ remaining time
Saturday 6/3/2023
Strength
A1. Bench Press, 4 sets of 10, building
A2. Weighted Supinated Pull Up, 4 sets of 7, building
Conditioning
EMOM for 15
M1 5-7 Dual Dumbbell Devil’s Press
M2 20-30 Walking Lunges
M3 10-12 Barbell Curls
M4 5-7 Wall Walks
M5 8-10 Calorie Assualt Bike
