interim WEek # 1 of 1
Monday 8/31/2026
Strength:
Squat Clean and Jerk
Build up to a heavy single
Conditioning
20-15-10-5
Thruster (95/65, 115/75)
Cal Row
Tuesday 9/1/2026
Strength
A1. Romanian Deadlift, 3 sets of 8-10, building
A2. Single Arm DB/KB Row, 3 sets of 8-10/side, building
Conditioning
12 minute AMRAP
3 Pull Up
6 Alternating DB Snatch (50/35)
12 Double Under
6 Pull Up
12 Alternating DB Snatch
24 Double Under
12 Pull Up
24 Alternating DB Snatch
48 Double Under
Wednesday 9/2/2026
Conditioning
Part A — E5MOM × 2
- 16/22 Row Calories
- 16 Dumbbell Bench Press @ 2×20/2×35lb
- 10 Knee Pikes on Rower
Part B — E5MOM × 2
- 22 Kneeling-on-Bench Alternating Dumbbell Strict Press @ 2×20/2×35lb
- 16 Double KB Deadlifts @ 2×16/2×24kg
- 10 Lying Leg Raises
Part C — E5MOM × 2
- 16/22 Ski Calories
- 16 Wall Balls @ 14/20lb
- 10 Barbell Sit-Ups
Part D — E5MOM × 2
- 22 DB Hang Power Snatch @ 20/35lb
- 16 Burpees
- 4 Sled Push/Pull
Thursday 9/3/2026
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 9/4/2026
Strength
A1. Pendlay Row, 3-4 sets of 8-10, building
A2. Goblet Cossack Squat, 3-4 sets of 5-7/side, building
Conditioning
5 Rounds
2:30 AMRAP
12 Toes to Bar (6 Bar Muscle Ups)
12/9 Calorie Row
Burpee Box Jump Over w/ remaining time (24/20)
1:00 rest
Saturday 9/5/2026
Conditioning
For Time
3 rounds
500m run
400m ski
3 rounds
500m run
25m sled Pull (Open 4/2, Pro 5/3)
3 rounds
500m run
400m Row
3 rounds
500m run
80m Farmers carry (2×24/16)
