INTERIM WEEK # 2 OF 4
Monday 12/15/2025
Strength:
12 minutes to build to a heavy Hang Power Clean
Conditioning
4 Rounds
5 minute AMRAP
9/7 Calorie Row
3 Deadlifts (115/75, 155/105)
2 Hang Power Cleans
1 Shoulder to Overhead
2 minute rest b/w rounds
Tuesday 12/16/2025
Strength
A1. Back Squat, 5-10-15, building
A2. Bar/Ring Muscle Up Practice
Conditioning
EMOM for 15
M1: 8-10 Dual KB/DB Front Squats (2×16/12kg, 24/16)
M2: 30-50 Double Unders
M3: 5-10 Strict Pull Ups
M4: 10/8 Calorie Ski Erg
M5: 20-30 seconds in Parallette Tuck Hold
Wednesday 12/17/2025
Conditioning
A. As many rounds as possible in 12 minutes of:
20 DB Hang Power Snatch @ 20/35lb
20 One Arm Overhead Reverse Lunge @ 20/35lb
15/20 Row Calories
B. As many rounds as possible in 12 minutes of:
15 Jumping Pull-ups
15 Double Dumbbell Front Squat @ 2×20/2x35lb
15 Abmat Sit-ups
C. As many rounds as possible in 12 minutes of:
10 Burpee Box Getovers @ 30/40”
20 Double Dumbbell Kneeling Alternating Strict Press @ 2×20/2x35lb*
15/20 Ski Calories
Thursday 12/18/2025
Strength
EMOM for 30
M1-M5: 1 Snatch Pull + 1 Hang Power Snatch
M6 – M10: 1 Power Snatch + 1 Hang Power Snatch
M11 – M15: 1 Power Snatch + 1 Overhead Squat
M16 – M20: 1 Power Snatch + 1 Hang Squat Snatch
M21-M30: 1 Squat Snatch
Friday 12/19/2025
Strength
A1. Dumbbell Box Step Up, 4 sets of 5/side, building
A2. Strict Press, 4 sets of 5, building
A3. Single Arm Ring Row, 4 sets of 5-7/side
Conditioning
For Time
45 Toes to Bar (15 Bar Muscle Ups)
45 Push Ups (Rx+ Ring Dips)
45 American Kettlebell Swings (24/16, 28/20)
45/36 Calorie Row
Saturday 12/20/2025
Conditioning
“Hyrox Lumberjack”
For time:
50 Double KB Deadlifts @ 2×16/2x24kg
500m Run
50 American Kettlebell Swings @ 16/24kg
500m Run
50 One Arm Overhead Squats @ 12/16kg
500m Run
50 Burpees
500m Run
50 Jumping Pull-ups
500m Run
50 Box Jumps
500m Run
50 Double Dumbbell Squat Cleans @ 2×10/2x35lb
