Interim Week # 2 of 4
Monday 12/16/2024
Strength
Front Squat
Build to a heavy set of 3 then drop weight by 25% and perform an AMRAP set
Conditioning
6 Rounds For Time
3 Squat Cleans (135/95, Rx+ 185/125)
3 Shoulder to Overhead
9/7 Calorie Row
Rest 1 minute b/w rounds
Tuesday 12/17/2024
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
For Time
50 Pull Ups (Rx+ C2B)
100 Double Unders
50 American Kettlebell Swings (24/16)
Wednesday 12/18/2024
Conditioning
A. Sled Push Practice 3 x 25m (building)
B. 12’ AMRAP of:
• 360m Ski
• 24 Sandbag Walking Lunge @ 10/20kg
• 12m Sled Pull
C. 12’ AMRAP of:
• 360m Row
• 24 Double Dumbbell Alternating Push Press
• 12 Burpee Broad Jumps
Thursday 12/19/2024
Strength
A1. Handstand Push Up, Accumulate 35 reps
A2. Back Squat (155/105, 225/155, 275/185), Accumulate 35 reps
Conditioning
15 minute AMRAP
5 Wall Balls (20/14)
10 Push Ups
15 Sit Ups
Friday 12/20/2024
Strength
Power Clean
3-3-3-2-2-2-1-1-1, building
Conditioning
5 Rounds For Time
6 Toes to Bar (Rx+ 3 Bar Muscle Ups)
6 Deadlifts (95/65, Rx+ 115/75)
6 Hang Power Cleans
18/15 Calorie Row
Saturday 12/21/2024
Conditioning
For time:
• 200m Farmer Carry @ 2×16/2x24kg
• 50 Wall Ball* @ 14/20lb
• 500m Run
• 50 Ski or Row Calories
• 40 Wall Ball* @ 14/20lb
• 500m Run
• 40 Ski or Row Calories
• 30 Wall Ball* @ 14/20lb
• 500m Run
• 30 Ski or Row Calories
• 20 Wall Ball* @ 14/20lb
• 500m Run
• 20 Ski or Row Calories
• 10 Wall Ball* @ 14/20lb
• 500m Run
• 10 Ski or Row Calories
* For every break in the Wall Balls, immediately complete 10 Burpees
