Interim Week # 1 of 3
Monday 12/11/2023
Strength
Hang Squat Clean and Jerk
8 sets of 3, building
Conditioning
14 minute AMRAP
2-4-6-8-10-12…
Front Squat (95/65, Rx+ 135/95)
Shoulder to Overhead (Rx+ Strict HSPU)
Toes to Bar (Rx+ 1/2 Bar Muscle Up)
Tuesday 12/12/2023
Strength
A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)
A2. Dual DB/KB Reverse Lunges, 4 sets of 6-8/side, building
Conditioning
EMOM 15
M1: 5 Deadlifts (185/125, Rx+ 275/185)
M2: 12/10 Calorie Row (Rx+ 15/12)
M3: 30-50 Double Unders
Wednesday 12/13/2023
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 12/14/2023
Strength
EMOM for 20
1 Hang Squat Snatch
Conditioning
8 minute AMRAP
2 Chest to Bar Pull Up
4 Overhead Squats (75/55, Rx+ 95/65)
8 Sit Ups (Rx+ 6 Toes to Bar)
Friday 12/15/2023
Strength
A1. 1 Push Jerk + 1 Split Jerk, 8 sets, building
A2. Deadlift, 8 sets of 3, building
Conditioning
16 minute Partner AMRAP
5 Burpee Box Jump Overs (24/20)
10 Alternating Dumbbell Clean and Jerk (50/35)
6/5 Calorie Row
note: alternate rounds
Saturday 12/16/2023
Strength
A1. Handstand Hold (Rx+ Walk), 4 sets of practice
A2. Bench Press, 4 sets of 8-10, building
A3. Bent Over Dumbbell Row, 4 sets of 8-10, building
Conditioning
EMOM for 12
M1: 8-12 Parallette Shoot Throughs
M2: 15-20 Russian Kettlebell Swing (AHAP)
M3: 12-16 Box Step Ups (24/20, Rx+ 30/24)
