Interim Week # 1 of 1
Monday 10/21/2024
Strength
Hang Squat Clean
6 sets of 3, building
Conditioning
15 minute AMRAP
5 Front Squats (135/95, Rx+ 185/125)
10 Toes to Bar
15/12 Calorie Row
Tuesday 10/22/2024
Conditioning
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push Ups
Accessory
A1. Half Kneeling Single Arm Kettlebell Press, 3 sets of 8-10/side, building
A2. Front Loaded Side Lunge, 3 sets of 8-10/side, building (KB or DB)
A3. Tall Plank Dumbbell Drag, 3 sets of 8-10/side
Wednesday 10/23/2024
Conditioning
A. E5MOM for 15’ (3 sets):
• 14/20 Row Calories
• 25m Sled Push @ 3/5 plates
• 12.5m Burpee Broad Jump
• 14/20 Bike Calories
B. E5MOM for 15’ (3 sets):
• 14/20 Ski Calories
• 20 KB Deadlift @ 2×16/2x24kg
• 100m Farmer Carry @ 2×16/2x24kg
• 25 Wall Ball @ 14/20lb
Thursday 10/24/2024
Strength
A1. Dumbbell Snatch, 4 sets of 3/side, building (Rx+ 5 reps Dual Dumbbell Snatch)
A2. L-Hang, 4 sets of max holds (Rx+ Front Lever Tuck Hold)
Conditioning
For Time
24-16-8
Single Arm Devils Press (50/35)
Double Under x3 (72-48-24)
Friday 10/25/2024
Strength
A1. Rear Foot Elevated Split Squat, 3 sets of 6-8/side, building
A2. Push Up, 3 sets of max reps (Rx+ Feet Elevated Parallette Push Up)
Conditioning
3 Rounds For Time
15 Shoulder to Overhead (95/65, Rx+ 115/75)
15 Back Squats.
Saturday 10/26/2024
Conditioning
For Time:
• 500m Run
• 50m Sled Push/Pull
• 75/100 Ski/Row Calories
• 100 Kettlebell Headcutters* @ 16/24kg
• 1000m Run
• 100 Russian Kettlebell Swing* @ 16/24kg
• 75/100 Bike/Row Calories
• 50m Burpee Broad Jump
• 500m Run
* For every stop or drop on Headcutters or RKBS, complete 100m Farmer Carry @ 2×16/2x24kg
