Interim Week # 1 of 4
Monday 12/8/2025
Strength:
A1. Suitcase Side Lunge, 3 sets of 8-10/side, building
A2. Push Press, 3 sets of 5, building
Conditioning
10 Rounds For Time
3 Handstand Push Ups
5 Deadlift (135/95, 185/125)
7/5 Cal Row
Tuesday 12/9/2025
Strength
Hang Squat Clean
8×2, building
Conditioning
5 Rounds
1:30 AMRAP
8 Front Squats (95/65, 135/95)
8 Bar Facing Burpees over Bar
Chest to Bar w/ remaining time
1 minute rest
Wednesday 12/10/2025
Conditioning
A. As many rounds as possible in 8 minutes of:
12 Box Jumps
25m Sled Pull @ 2/4 plates
36 Abmat Sit-ups
B. As many rounds as possible in 8 minutes of:
12 Jumping Pull-ups
24 Wall Balls @ 14/20kb
24/36 Row Calories
C. As many rounds as possible in 8 minutes of:
12 Pushups
18/24 Ski Calories
36 Kettlebell Hang Power Snatch @ 12/16kg
D. As many rounds as possible in 8 minutes of:
12 Double Kettlebell Deadlifts @ 2×16/2x24kg
24 Sandbag Reverse Lunges @ 10/20kg
36 Sideplank Crunches
Thursday 12/11/2025
Strength
Power Snatch
3-3-3-2-2-2, building
Conditioning
6 Rounds For Time
5 Power Snatch (95/65, Rx+ 115/75)
3 Overhead Squats
15 Sit Ups
Friday 12/12/2025
Strength
A1. Half Kneeling Single Arm DB/KB Press, 3 sets of 8-10/side, building
A2. Bent Over Barbell Row, 3 sets of 8-10, building
Conditioning
7 Rounds For Time
7 Toes to Bar (Rx+ 3 Bar Muscle Ups)
7/side Hang Dumbbell Clean and Jerk (50/35)
7 Box Jump Overs
7/5 Calorie Row
Saturday 12/13/2025
Conditioning
For time:
3 Rounds for time of:
1000m Run
400/500m Ski
25m Sled Push @ 3/5 plates
400/500m Row
40m Burpee Broad Jump
40m Sandbag Walking Lunge @ 10/20kg
