Interim Week # 1 of 1
Monday 9/4/2023
Strength
A1. Handstand Practice (Rx+ Handstand Walking)
A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo)
Conditioning
“Ghost”
6 Rounds
M1 Max Effort Row
M2 Max Effort Burpees
M3 Max Effort Double Unders
M4 Rest
Tuesday 9/5/2023
Strength
20 minutes, building
1 Power Snatch + 1 Squat Snatch
Conditioning
10-9-8-7… 1
Hang Power Snatch (75/55, Rx+ 95/65)
Back Rack Reverse Lunge (per side)
Wednesday 9/6/2023
Strength
EMOM for 10 Minutes
Max Wattage Row or Bike
Conditioning
25 minutes
40 on, 20 off
S1: Assault BIke or Rower
S2: Plate Ground to Overhead (45/25)
S3: Box Step Up Overs
S4: Alternating Side Lunges
S5: Sit Up (Rx+ V-Up)
Thursday 9/7/2023
Strength
Thruster
5 sets of 5, building
Conditioning
4 Rounds
2 minute AMRAP
16 Alternating Single Arm Dumbbell Clean and Jerk (50/35)
Calorie Row w/ Remaining Time
1 minute rest
Friday 9/8/2023
Conditioning
“Pig Chipper-ish”
10 Deadlifts (155/105, Rx+ 275/185)
20 Pull Ups (Rx+ C2B)
20 Toes to Bar
50 Wall Balls (20/14)
20 Pull Ups
20 Toes to Bar
10 Deadlifts
Saturday 9/9/2023
Strength
A. EMOM for 12
1 Power Clean, building
B. EMOM for 12
1 Split Jerk, building
C1. 3 sets of 10-12, Bent Over Barbell Row
C2. 3 sets of Max Reps, Narrow Grip Push Ups
C3. 3 sets of 10-12, Dumbbell Lateral Raises
