Interim Week # 1 of 1
Monday 7/14/2025
Strength
Squat Clean
5-7 sets of 2, building
Conditioning
Every 3 minutes for 5 Rounds
10 Deadlifts (135/95) (Rx+ 185/125)
5 Hang Power Clean
15/12 Calorie Row
Tuesday 7/15/2025
Strength
Split Jerk
EMOM for 15
M1-M5: 1 Push Press + 1 Split Jerk
M6 – M10: 1 Push Jerk + 1 Split Jerk
M11 – M15: 1 Split Jerk
Conditioning
For Time
100 Double Unders
50 Push Ups
50 Toes to Bar
50 Goblet Squats (24/16, Rx+ 28/20)
Wednesday 7/16/2025
Conditioning
Hyrox Filthy Fifty
For time:
50 Box Jumps
50 Jumping Pull-ups
50 Russian Kettlebell Swings
50m Sled Push @ 3/5 plates
50 Walking Lunges @ 10/20kg
50 Lying Leg Raises
50 Double Dumbbell Push Press @ 2×20/2×35
50 Double Dumbbell Deadlift @ 2×35/2×50
50 Burpees
50 Wall Ball @ 14/20lb
Thursday 7/17/2025
Strength
A1. Romanian Deadlift, 4 sets of 5, building
A2. Half Kneeling Dumbbell Press, 4 sets of 6-8/side, building
Conditioning
5 Rounds
2 minute AMRAP
6 Alternating Dumbbell Snatch (50/35)
6 Burpee Box Step Ups
1 minute Rest
Note: pick up where you left off
Friday 7/18/2025
Strength
A1. Pistol Practice, 4 sets of 5-7/side
A2. Single Arm DB/KB Row, 4 sets of 8-10/side, building
Conditioning
5 Rounds For Time
10 Back Squats (95/65, Rx+ 135/95)
10 Pull Ups
Saturday 7/19/2025
Conditioning
For Time
500m Run
20 Sandbag Clean & Press
40 Sandbag Reverse Lunge
100m Farmer Carry @ 2×16/2x24kg
500m Run
20 Offset Pushups
60m Burpee Broad Jump
100m Front-loaded Carry @ 2×16/2x24kg
500m Run
20 Plate Thrusters @ 25/45
40 Wall Ball @ 14/20
100m Farmer Carry @ 2×16/2x24kg
500m Run
20 Double Dumbbell Deadlifts @ 2×16/2x24kg
40 Row Calories
100m Front-loaded Carry @ 2×16/2x24kg
500m Run
20 Burpee Box Get Overs @ 30/40”
40 Ski Calories
100m Farmer Carry @ 2×16/2x24kg
