Week of 2019.07.15 - 2019.07.20

MONDAY

Squat clean: build to a heavy single rep over 15 minutes

For time – 10 reps of the following complex:
3 power cleans + 3 front squats + 3 shoulder-to-overheads
• Perform the full complex unbroken for each rep
• Rx load: 135 lb / 95 lb

TUESDAY

6 rounds for time:
400-meter run
12 toes-to-bars
12 hand-release push-ups

3 sets of:
40 med ball Russian twists
30-second hollow body hold

WEDNESDAY

3 rounds for time:
20 power snatches (75 lb / 55 lb)
10 handstand push-ups

Rest 3 minutes, then 3 rounds for time:
20 American-style kettlebell swings
20-calorie row

With a partner, walking together and handing off load as needed:
800-meter double-kettlebell farmer’s carry

THURSDAY

3 supersets of:
A1. Double-kettlebell deadlift, 10 reps
A2. Kettlebell front-rack walking lunge, 50 feet

Every minute on the minute for 18 minutes:
Minute 1 – thrusters (45/35), 45 seconds
Minute 2 – burpee pull-ups, 45 seconds
Minute 3 – double-unders or double-unders practice, 45 seconds

FRIDAY

Bench press: 10-8-6-4-2 reps
• Increase load each set
• After each set, perform 12 kettlebell goblet squats and 12 weighted step-ups

For time:
1000-meter row

Rest 4 minutes, then for time:
500-meter row

SATURDAY

For total time –

50-calorie row buy-in

3 rounds of:
15 burpees over barbell
15 deadlifts (225 lb / 155 lb)
15 box jumps

1-mile run cash-out

Week of 2019.07.08 - 2019.07.013

MONDAY

Push jerk: 6 x 3 reps, building to a heavy set

12-9-6 reps for time:
Power clean (185 lb / 125 lb; scaled to a heavy load)
Burpees over barbell

TUESDAY

Back squat – 5 x 3 reps with a 3-second pause in bottom position

5 rounds for total reps:
Burpees, 20 seconds
Rest, 10 seconds
Toes-to-bars, 20 seconds
Rest, 10 seconds
Double-unders, 20 seconds
Rest, 10 seconds

WEDNESDAY

With a 30-minute running clock, complete:
1600-meter row
1-mile run
50 single-dumbbell power clean-and-jerk (50 lb / 35 lb)
Air squat to box jump, max reps in remaining time

THURSDAY

Bench press: 4 x 6 reps, building to heavy set 

5 rounds for time:
16 kettlebell swings
16 goblet forward lunges
100-meter single-kettlebell farmer’s carry

FRIDAY

3 supersets of:
A1. Romanian deadlift, 10 reps at 40% of deadlift 1-rep max
A2. High box jump, 10 reps

As many rounds and reps as possible in 12 minutes of:
4 man-makers
200-meter run

SATURDAY

For time:
100 wall ball shots
50 dumbbell snatches (50 lb / 35 lb)

Rest 3 minutes, then …

30-20-10 reps for time:
Rowing for calories
Burpees
Ring rows