INTERIM WEEK # 1 of 1
Monday 7/13/2026
Strength:
A1. Muscle Up Practice, 4 sets
A2. Power Clean, 4 sets of 3, building
Conditioning
EMOM
Death By Burpee
M1: 1 Power Clean (135/95, 185/125) + 1 Bar Facing Burpee Over Bar
M2: 1 Power Clean + 2 Bar Facing Burpee Over Bar
M3: 1 Power Clean + 3 Bar Facing Burpee Over Bar
M4: 1 Power Clean + 4 Bar Facing Burpee Over Bar
…
Tuesday 7/14/2026
Strength
Back Squat
5-10-20, building
Conditioning
6 Rounds For Time
10 Hang Alternating Dumbbell Squat Clean (50/35)
10 Dumbbell Shoulder to Overhead (5/side)
10/8 Cal Row
30 Double Under
Wednesday 7/15/2026
Conditioning
Part A
11:00 Ascending Ladder
5-10-15-20…
Row Calories
Double Dumbbell Bench Press @ 2×20/2×35lb
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Rest 2:00
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Part B
11:00 Ascending Ladder
5-10-15-20…
Jumping Pull-Ups
Heavy Sled Push @ 4/6 plates (increase by ½ length each round)
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Rest 2:00
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Part C
11:00 Ascending Ladder
5-10-15-20…
SkiErg Calories
Barbell Sit-Ups
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Rest 2:00
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Part D
11:00 Ascending Ladder
5-10-15-20…
Bike Calories
Double Dumbbell Deadlifts @ 2×20/2×35lb
Thursday 7/16/2026
Strength
A1. High Box Step Up, 5 sets of 5/side
A2. Weighted Strict Pull Up, 5 sets of 5, building
Conditioning
12-8-4-8-12
Toes to Bar (6-4-2-4-6 Muscle Up)
Deadlift (155/105, 225/155)
Friday 7/17/2026
Strength
A. Strict Press, 3 sets of 5, building
B. Push Jerk, 3 sets of 3, building
Conditioning
5 Rounds
5 Handstand Push Ups (Rx+ Strict)
10 Overhead Squat (75/55, 95/65)
20/16 Calorie Row
1 minute Rest b/w rounds
Saturday 7/18/2026
Conditioning
Run 1 Mile together
Then,
10 lengths Sled push (switch every length) (6/4)
100 Wall Balls (14/10lbs)
100 Sandbang Walking Lunges (20/10kg)
100 Pushups
10 Lengths Sled Pull (switch every length) (5/3)
Then,
Run 2 miles together
