Interim Week # 1 of 1
Monday 10/20/2025
Strength
A1. Devils Press, 4 sets of 3, building
A2. Handstand Practice, 4 sets
Conditioning
6 Rounds For Time
5 Power Clean and Jerk (135/95, 185/125)
5 Burpee Box Jump Over
Rest 1 minute b/w rounds
Tuesday 10/21/2025
Strength
A1. Front Squat, 3 sets of 10, building
A2. Pendlay Row, 3 sets of 8-10, building
Conditioning
For Time
50 Toes to Bar
100 Air Squats
200 Double Under
Wednesday 10/22/2025
Conditioning
2 Rounds of:
15 Double Kettlebell Thrusters @ 2×12/2x16kg
30 Burpees
30/45 Row Calories
…then, 2 rounds of:
15m Sled Push @ 4/6 plates
30 Russian Kettlebell Swings @ 12/16kg
45 Abmat Sit-ups
…then, 2 rounds of:
15 Box Getovers @ 30”/40”
30 Jumping Pull-ups
30/45 Ski Calories
…then, 2 rounds of:
15 Bike Calories
30 Sandbag Reverse Lunge @ 10/20kg
45 DB Hang Power Snatch @ 20/35lb
Thursday 10/23/2025
Strength
Sumo Deadlift
5 sets of 5, building
Conditioning
30-25-20-15
Russian Kettlebell Swing
Calorie Row
Friday 10/24/2025
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Strict Pull Up, 4 sets of 6-8 (Rx+ Tempo 21X1)
Conditioning
10 minute AMRAP
5 Burpee
5 Ring Rows
10 Walking Lunges (Rx+ 2×50/35)
Saturday 10/25/2025
Conditioning
For time:
500m Run
60m Burpee Broad Jump
1000m Run
1000m Ski
1500m Run
37m Sled Push @ 3/5
37m Sled Pull @ 2/4
1000m Run
60m Sandbag Walking Lunges @ 10/20kg
500m Run
60 Wall Balls @ 10/14lb
