Interim Week # 3 of 3

Monday 12/25/2023

CLOSED, Merry Christmas and Happy Holidays!

Tuesday 12/26/2023

Strength

A1. Weighted Supinated Pull Up, 4 sets of 5-7, building (Rx+ Ring Muscle Up, 3 -5)

A2. Dual DB/KB Reverse Lunges (Rx+ Bar Front Rack), 4 sets of 6-8/side, across

Conditioning

“Jackie”

1,000m Row

50 Thrusters (45/35)

30 Pull Ups

Wednesday 12/27/2023

Conditioning

Partner Conditioning:

3 Rounds For Time

50 Dumbbell Snatches (50/35)

50 Lateral Burpees Over Dumbbell

50 Wall Balls (20/14)

50 Medicine Ball Sit Ups (20/14)

50 Box Jump Overs

Note: break up reps as desired

Thursday 12/28/2023

Strength

3 Position Snatch

20 minutes, building

Conditioning

12 minute AMRAP

4 Back Squats (135/95, Rx+ 185/125 from the floor)

12 Toes to Bar

48 Double Unders

Friday 12/29/2023

Strength

A1. Split Jerk, 8 sets of 2, building

A2. Deadlift, 8 sets of 3, building

Conditioning

EMOM for 15

M1: 8-10 Strict Presses (75/55, Rx+ 95/65)

M2: 8-10/side Gorilla Row (2×20/2×12, Rx+ 2×24, 2×16)

M3: 12/10 Calorie Row

Saturday 12/30/2023

Conditioning

“NYE” For Time

31 Handstand Push Ups

31 Power Cleans (75/65, Rx+ 95/65)

31 Pull Ups

31 Thrusters (75/65, Rx+ 95/65)

31 Box Jumps

31 Toes to Bar

31 Sumo Deadlift High Pulls (75/65, Rx+ 95/65)

31 Wall Balls

31 Walking Lunges/side

31 Burpees

365 m Row