INTERIM WEEK # 1 of 1

INTERIM WEEK

Monday 4/11/2022

Strength

Overhead Squat

3-3-2-2-1-1-1, building

Conditioning

30-20-10 reps for time of:

Overhead Squats (45/35. Rx+ 75/55)

Push Ups (Rx+ Ring Dips)

Tuesday 4/12/2022

Strength

A1. Bent Over Supinated Barbell Row, 4 sets of 10, building

A2. Russian Kettlebell Swing, 4 sets of 15, AHAP

Conditioning

15 minute AMRAP:

5 Pull Ups

7 Deadlifts (135/95, Rx+ 185/125)

9 Calorie Row

Wednesday 4/13/2022

Partner Conditioning

30 minute AMRAP:

100 Double Unders

50 Alternating Dumbbell Snatch

50 Alternating Dumbbell Box Step Ups

note: switch every minute

Thursday 4/14/20222

Strength

20 minutes building to a heavy weight of the following complex:

3 Hang Squat Cleans

5 Push Jerks

7 Front Squats

Conditioning

10 Rounds For Time:

2 Wall Walks

10 Air Squats

15 Sit Ups

Friday 4/15/2022

Conditioning

“Filthy Fifty”

For time:

50 Box Jumps (24/20)

50 Jumping Pull Ups

50 Kettlebell Swings (24/16)

50 Walking Lunges

50 Knee to Elbows

50 Push Presses (45/35)

50 second Superman

50 Wall Balls

50 Burpees

50 Double Unders

Saturday 4/16/2022

Strength

Turkish Get Up

Take 15 minutes to find a 1 rep max

Conditioning

For Time:

1 Mile Run

2 k Row

200 Double Unders