WEEKLY PROGRAMMING

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

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