Interim Week # 1 of 1

Monday 7/17/2023

Strength

A1. Overhead Squat, 5 sets of 3, building

A2. Single Arm Dumbbell Split Jerk, 5 sets of 3/side, building

Conditioning

10 rounds For Time

6 Single Arm Dumbbell Thruster (50/35) (3/side)

6 Lateral Burpee Over Dumbbell

Tuesday 7/18/2023

Strength

A1. Pendlay Row, Find a 8 Rep Max

A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, across

Conditioning

For Time

1-2-3-4…10

Power Clean (95/65, Rx+ 115/75)

Toes to Bar

Wednesday 7/19/2023

Conditioning

12 minute AMRAP

4 Burpees

8 American Kettlebell Swings

12/10 Calorie Row

3 minute REST

12 minute AMRAP

4 Goblet Muscle Cleans

8 Sit Ups

12 Walking Lunges

Thursday 7/20/2023

Strength

6-8 sets

2 Push Presses + 2 Push Jerks, building

Conditioning

6 Rounds For Time

5 Shoulder to Overhead (95/65, Rx+ 135/95)

10 Back Squats

50 Double Unders 

Friday 7/21/2023

Strength

Deadlifts

Find a 3 rep max

Conditioning

EMOM 16

M1: Max Effort Alternating Single Arm Russian Kettlebell Bell Swing (24/16, Rx+ 28/20)

M2: Max Effort Pull Ups

M3: Max Effort Row for Calories

M4: Rest

Saturday 7/22/2023

Strength

A1. Bench Press, 4 sets of 8-10, building

A2. Feet Elevated Ring Row, 4 sets of 8-10

A3. L-Hang, 4 sets of max holds

Conditioning

For Time

1 Mile Run

50 Burpees to 6 inch target

50 Wall Balls (20/14)