INTERIM WEEK # 1 OF 1
Monday 9/1/2025
Strength
Accessory:
3 sets
A1. Single Leg DB/KB Deadlift, 5-7/side, building
A2. Cuban Press, 6-8, building
A3. Hanging Leg Raise, max reps
Conditioning
10 minute AMRAP
10 Alternating Dumbbell Snatches (50/35)
10 Lateral Burpees Over Dumbbell
10 Sit Ups
3 minute Rest
10 minute AMRAP
5 Push Ups
10 Alternating Hang Dumbbell Squat Cleans (50/35)
20 Double Unders
Tuesday 9/2/2025
Strength
A1. Back Squat, 5×5, building
A2. Feet Elevated Ring Row, 5×5 (Rx+ weighted)
Conditioning
21-15-9
Pull Up (Rx+ C2B)
Thruster (75/55, Rx+ 95/55)
Calorie Row
Wednesday 9/3/2025
Conditioning
A. As many rounds as possible in 18 minutes of:
25m Sled Push @ 4/6 plates
18/25 Ski Calories
25 Wall Ball @ 14/20lb
18 Russian Kettlebell Sit-ups @ 8/12kg
B. As many rounds as possible in 18 minutes of:
100m Front-loaded Carry @ 2×12/2x16kg
18/25 Row Calories
25m Sandbag Walking Lunges @ 10/20kg
18 Half Burpees
Thursday 9/4/2025
Strength
A1. Single Arm DB/KB Row, 4 sets of 8-10/side, building
A2. Snatch Grip Deadlift, 4 sets of 5-7, building
Conditioning
12 minute AMRAP
4 Alternating Devil’s Press (50/35)
6 Toes to Bar
8 Dumbbell Box Step Over (50/35, Rx+ 2×50/35)
Friday 9/5/2025
Strength
A1. Push Press, 5×5, building
A2. Triple Broad Jump, 5 sets
Conditioning
Every 90 seconds for 10 Rounds
5 Hang Power Cleans (95/65, 115/75, 135/95)
5 Front Squats
5 Shoulder to Overhead
Saturday 9/6/2025
Conditioning
For Time:
1000m Run
40m Sandbag Walking Lunge @ 20/30kg
60m Burpee Broad Jump
750m Ski
150m Farmer Carry @ 2×16/2x24kg
1000m Run
150m Farmer Carry @ 2×16/2x24kg
750m Row
60m Burpee Broad Jump
40m Sandbag Walking Lunge @ 20/30kg
1000m Run
