Interim Week # 1 of 1
Monday 5/25/2026
Conditioning
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Tuesday 5/26/2026
Strength
A1. Isometric Suitcase Dumbbell Split Squat, 3x 20 seconds/side, building
A2. Half Kneeling Dumbbell Press, 3 sets of 8-10/side, building
A3. Ring Face Pull, 3 sets of 8-12
Conditioning
EMOM for 15
M1: 1 Turkish Get Up/side (24/16)
M2: 5 Power Cleans (135/95, 155/105)
M3: 10/8 Calorie Row
Wednesday 5/27/2026
Conditioning
Part A
17:00 AMRAP
300/400m Row
25 Wall Balls @ 10/14lb
20 Double Kettlebell Deadlifts @ 2×16/2x24kg
15 Lying Leg Raises
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Rest 3:00
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Part B
17:00 AMRAP
300/400m SkiErg
25m Sled Push/Pull @ 3/5 plates
20 Sandbag Walking Lunges @ 10/20kg
15 One Arm Kettlebell Sit-Ups @ 8/12kg
Thursday 5/28/2026
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 5/29/2026
Strength
Thruster
8 sets of 2, building
Conditioning
12 minute AMRAP
3 Hang Squat Clean (115/75, 135/95)
3 Push Jerk
3 Bar Facing Burpees
30 Double Unders
Saturday 5/30/2026
Conditioning
10 min AMRAP / 2 min REST
1000m Run
400m Ski
Max reps single arm devils press (35/25)
10 min AMRAP / 2 min REST
60/48 Cal Echo Bike
500m Run
Max Reps Burpee Broad jumps
10 min AMRAP / 2 min REST
1000m run
400m row
Max reps Sandbag Walking Lunge
10 min AMRAP / 2 min REST
1000m Row
500m Run
Max Farmers hold in remaining time
10 min AMRAP / 2 min REST
1000m Run
30/24 Cal Echo Bike
Max Reps Wall Balls (14/10)
