Interim WEek # 4 of 4
Monday 12/29/2025
Strength:
A1. Rear Foot Elevated Split Squat, 4 sets of 5/side, building
A2. Ring Dip, 4 sets of 5-7, building
Conditioning
12 minute AMRAP
3 Power Snatch (95/65, 135/95)
6/5 Cal Row or Ski
18 Double Unders
Tuesday 12/30/2025
Strength
A1. Front Squat, 5 sets of 3, building
A2. Bar/Ring Muscle Up Practice
Conditioning
Berguron(ish) Beep Test
EMOM
5 Front Squat (75/55, 95/65)
5 Pull Ups (C2B)
5 Burpees
5 RKBS (24/16, 32/24)
Wednesday 12/31/2025
Conditioning
A. As many rounds as possible in 7 minutes of:
25m Sled Push @ 3/5 plates
16 Wall Balls @ 14/20lb
B. As many rounds as possible in 7 minutes of:
20 Sandbag Reverse Lunges @ 10/20kg
16/20 Row Calories
C. As many rounds as possible in 7 minutes of:
16 Dumbbell Hang Power Snatch @ 20/35lb
8 Burpee Box Get-Overs @ 30”/40”
D. As many rounds as possible in 7 minutes of:
100m Farmer Carry @ 2×16/2x24kg
20 Abmat Sit-ups
E. As many rounds as possible in 7 minutes of:
8 Inverted Barbell Row
16/20 Ski Calories
Thursday 1/1/2026
Strength
CrossFit Total
Find a 1 Rep Max of the following:
Back Squat
Shoulder Press
Deadlift
Friday 1/2/2026
Strength
A1. Dumbbell Bench Press, 4 sets of 8-10, building
A2. L-Sit, 4 sets of max holds
A3. Turkish Get Up, 4 sets of 1/side, building
Conditioning
6 Rounds For Time
6 Alternating Hang Dumbbell Clean and Jerk (50/35)
6 Toes to Bar
6 Box Jump Over (24/20)
12/9 Calorie Row
Saturday 1/3/2026
Conditioning
For time:
1000m Run
50m Sled Push @ 3/5 plates
800/1000m Ski
1500m Run
60m Sandbag Walking Lunge @ 10/20kg
60m Burpee Broad Jump
800/1000m Row
1000m Run
50m Sled Pull @ 2/4 plates
60 Wall Ball @ 10/14lb
