Week of 2019.05.20 - 2019.05.25

MONDAY

Back squat: 5 x 5 reps at 75% of 1-rep max

4 rounds for time:
25 kettlebell swings
15 ring rows

TUESDAY

For time:
1000-meter row
30 alternating dumbbell snatches
15 burpee box jump-overs
20 alternating dumbbell snatches
10 burpee box jump-overs
10 alternating dumbbell snatches
5 burpee box jump-overs
1-mile run

WEDNESDAY

5 rounds for time:
200-meter run
15 wall ball shots

Rest 3 minutes, then –

5 rounds for time:
200-meter run
10 toes-to-bars

Rest 3 minutes, then –

Every minute on the minute for 7 minutes:
3 wall walks

THURSDAY

Push press: 4 x 4 reps (as heavy as possible)

15-12-9 reps for time:
Devil presses
Chest-to-bar pull-ups
Double-dumbbell front squats (50 lb / 35 lb)

FRIDAY

Every minute on the minute for 10 minutes:
3 hang power snatches

For time:
50 AbMat sit-ups
25 hand-release push-ups
40 AbMat sit-ups
20 hand-release push-ups
30 AbMat sit-ups
15 hand-release push-ups
20 AbMat sit-ups
10 hand-release push-ups
10 AbMat sit-ups
5 hand-release push-ups

SATURDAY

With a 5-minute running clock, complete:
35-calorie row
Max reps of thrusters in remaining time (95 lb / 65 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
30-calorie row
Max reps of hang squat cleans in remaining time (135 lb / 95 lb)

Rest 3 minutes, then –

With a 5-minute running clock, complete:
25-calorie row
Max reps of deadlifts in remaining time (185 lb / 125 lb)

Saturday 2019.05.18

In teams of 3, complete –

3 rounds at 95 lb / 65 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

2 rounds at 135 lb / 95 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

1 round at 185 lb / 125 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

Friday 2019.05.17

Every 5 minutes for 5 rounds (25 minutes total):
Row for calories (25 cal / 20 cal)
15 box jumps
10 ring rows
10 ring dips

Tabata – 4 rounds of ring-support hold:
20-second hold, top position
10-second rest
20-second hold, bottom position
10-second rest

Thursday 2019.05.16

Back squat:
3 x 5 reps at 70% of 1-rep max
2 x 3 reps at 85% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 wall ball shots
3 pull-ups
10 wall ball shots
6 pull-ups
10 wall ball shots
9 pull-ups
… etc., adding 3 reps to pull-ups each round.

Week of 2019.05.13 - 2019.05.18

MONDAY

Every minute on the minute for 10 minutes: 3 power cleans + 3 shoulder-to-overheads

3 rounds for time:
400-meter run
20 single-dumbbell step-ups (50-lb dumbbell to 24” box; 35-lb dumbbell to 20” box)
20 push-ups

TUESDAY

21-15-9 reps for time:
Row for calories
Front squats (95 lb / 65 lb)

15-12-9 reps for time:
Toes-to-bars
200-meter run

12-9-6 reps for time:
Thrusters
Burpees

WEDNESDAY

5 supersets of:
A1. Bench press, 5 reps (70% of 1-rep max)
A2. Deadlift, 8 reps (70% of 1-rep max)

5 rounds for time:
20 kettlebell swings (53 lb / 35 lb)
50 double-unders

THURSDAY

Back squat:
3 x 5 reps at 70% of 1-rep max
2 x 3 reps at 85% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 wall ball shots
3 pull-ups
10 wall ball shots
6 pull-ups
10 wall ball shots
9 pull-ups
… etc., adding 3 reps to pull-ups each round.

FRIDAY

Every 5 minutes for 5 rounds (25 minutes total):
Row for calories (25 cal / 20 cal)
15 box jumps
10 ring rows
10 ring dips

Tabata – 4 rounds of ring-support hold:
20-second hold, top position
10-second rest
20-second hold, bottom position
10-second rest

SATURDAY

In teams of 3, complete –

3 rounds at 95 lb / 65 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

2 rounds at 135 lb / 95 lb: 
30 deadlifts
30 hang power cleans
30 push jerks

800-meter run

1 round at 185 lb / 125 lb: 
30 deadlifts
30 hang power cleans
30 push jerks