INTERIM WEEK # 1 of 1
Monday 4/6/2026
Strength:
A1. Sumo Deadlift, 5 sets of 5, building
A2. Ring Dip, 5 sets of 5 (Rx+ weighted)
Conditioning
5 Rounds
2:00 AMRAP
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
Push Ups with remaining time
1 minute rest
Tuesday 4/7/2026
Strength
A1. Suitcase Cyclist Squat, 3 sets of 10-12, building
A2. Strict Chest to Bar Pull Up, Accumulate 25-30 reps
Conditioning
For Time
50 Toes to Bar
50 Back Squats (75/55, Rx+ 95/65)
25 Pull ups
25 Burpee Box Jump Over (24/20)
Wednesday 4/8/2026
Conditioning
Part A: 3 Rounds
2:00 each station, rotate continuously:
- Ski Calories
- Wall Ball @ 10/14lb
- Farmer Hold @ 2×16/2x24kg
- Box Getover @ 30/40”
> Rest 1:00 between rounds.
Part B: 3 Rounds
2:00 each station, rotate continuously:
- Row Calories
- Sled Push/Pull @ 3/5 plates
- Burpee Broad Jump
- Sandbag Reverse Lunges @ 10/20kg
> Rest 1:00 between rounds.
Thursday 4/9/2026
Strength
Touch and Go Power Snatch
10 sets of 2, building
Conditioning
“Randy”
75 Power Snatch (75/55)
Friday 4/10/2026
Strength
A1. Back Squat, 5 sets of 5, building
A2. Freestanding Handstand Practice, 5 sets
Conditioning
2 Rounds For Time
15 Hang Squat Cleans (115/75, 135/95)
15 Handstand Push Up
30/24 Calorie Row
Saturday 4/11/2026
Conditioning
30 min amrap
1000m run
25m Sled push (Open 5/3) (Pro 7/5)
500m run
25m Sled pull (Open 4/2) (Pro 5/3)
500m Ski
Rest 5 min
30 min amrap
1000m run
40m burpee broad jumps
500m run
60m DB Walking Lunge (Open 2x 25/15lbs) (Pro 2 x 35/25lbs) hold weights at the side suitcase style
