Interim Week # 3 of 4
Monday 12/23/2024
Strength
Front Squat
Build to a heavy set of 2 then drop weight by 25% and perform an AMRAP set
Conditioning
“Bear Complex”
5 Rounds For Load
7 Unbroken Sets
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Tuesday 12/24/2024
Strength
A1. Weighted Strict Pull Up, 4 sets of 3-5, across
A2. Back Rack Reverse Lunge, 4 sets of 6-8/side, across
Conditioning
21-15-9
Deadlift (135/95, Rx+ 225/155)
Pull Up
x3 Double Under
Wednesday 12/25/2024
Conditioning
CLOSED FOR CHRISTMAS
Notes: n/a
Thursday 12/26/2024
Strength
A1. Handstand Push Up, Accumulate 40 reps
A2. Back Squat (155/105, 225/155, 275/185), Accumulate 40 reps
Conditioning
EMOM for 15
M1: 8-10 Burpees Over Rower
M2: 12/10 Calorie Row
M3: 15 Wall Balls (20/14)
Friday 12/27/2024
Strength
Touch and Go Power Clean
8 sets of 2, building
Conditioning
Partner Conditioning
15 minute AMRAP
3 Toes to Bar (Rx+ 1 Bar Muscle Up)
5 Hang Power Clean (95/65, Rx+ 135/95)
7 Box Jump Overs (24/20)
note: alternate rounds
Saturday 12/28/2024
Conditioning
3 Rounds for time of:
- 25 Burpee Broad Jumps
- 500m Ski
- 25m Sled Pull @ 3/5 plates
- 500m Row
- 25 Bike Calories
- 500m Run
