INTERIM WEEK # 3 OF 4
Monday 12/22/2025
Strength:
A1. Sumo Deadlift, 5 sets of 5, building
A2. Handstand Walking Practice
Conditioning
Partner Conditioning
20 Rounds For Time
3 Power Cleans (115/75, 155/105)
3 Box Jump Overs (24/20)
6/5 Calorie Row/Ski or 5/4 Cal Bike
note: alternate rounds
Tuesday 12/23/2025
Strength
N/A
Conditioning
12 Days of Christmas
1 Deadlift (95/65, 115/75)
2 Hang Power Cleans
3 Front Squats
4 Shoulder to Overhead
5 Back Squats
6 Toes to Bar
7 Burpees Over Bar
8 Alternating Dumbbell Snatches (50/35)
9/side Goblet Reverse Lunges (50/35)
10 Pull Ups
11 Overhead Squats (95/65, 115/75)
12(00) meter Row
Wednesday 12/24/2025
Conditioning
A. As many rounds as possible in 9 minutes of:
- 15 Wall Balls @ 14/20lb
- 12/15 Ski Calories
- 12 Double Kettlebell Deadlifts @ 2×16/2x24kg
B. As many rounds as possible in 9 minutes of:
- 25m Sled Push @ 3/5 plates
- 20 Sandbag Reverse Lunges @ 10/20kg
- 15 Abmat Sit-ups
C. As many rounds as possible in 9 minutes of:
- 12 Burpee Box Getovers @ 30”/40”
- 15 Dumbbell Hang Power Snatch @ 20/35lb
- 12/15 Row Calories
D. As many rounds as possible in 9 minutes of:
- 50m Farmer Carry @ 2×16/2x24kg
- 15 Jumping Pull-ups
- 20 Russian Kettlebell Swings @ 16/24kg
Thursday 12/25/2025
HAPPY HOLIDAYS!!!
Friday 12/26/2025
Strength
Power Clean and Jerk
5 sets of 3, building
Conditioning
1,000/800m Ski or Row
30 Clean and Jerks (135/95)
1,000/800m Ski or Row
Saturday 12/27/2025
Conditioning
For time:
- 1000m Run
- 50m Sled Push @ 3/5 plates
- 800/1000m Ski
- 1000m Run
- 60m Burpee Broad Jump
- 80m Sandbag Walking Lunge @ 10/20kg
- 1000m Run
- 50m Sled Pull @ 2/4 plates
- 800/1000m Row
- 1000m Run
- 100 Wall Balls @ 10/14lb
