Thursday 2019.08.22

Power clean: build to a heavy single rep

For time:
50 double-unders
25 med ball cleans
50 AbMat sit-ups
40 double-unders
20 med ball cleans
40 AbMat sit-ups
30 double-unders
15 med ball cleans
30 AbMat sit-ups
20 double-unders
10 med ball cleans
20 AbMat sit-ups
10 double-unders
5 med ball cleans
10 AbMat sit-ups

Week of 2019.08.19 - 2019.08.24

MONDAY

Back squat: 4 x 5 reps at 65%-70%-75%-80% of 1-rep max

30-20-10 reps for time:
Kettlebell swings
Toes-to-bars

TUESDAY

Press complex: 3 push presses + 1 split jerk – build to a heavy load

For time:
42 wall ball shots
21 box jumps
30 wall ball shots
15 box jumps
18 wall ball shots
9 box jump

WEDNESDAY

Deadlift: build to heavy set of 3 reps

“Diane"
21-15-9 reps for time:
Deadlifts (225 lb / 155 lb)
Handstand push-ups

THURSDAY

Power clean: build to a heavy single rep

For time:
50 double-unders
25 med ball cleans
50 AbMat sit-ups
40 double-unders
20 med ball cleans
40 AbMat sit-ups
30 double-unders
15 med ball cleans
30 AbMat sit-ups
20 double-unders
10 med ball cleans
20 AbMat sit-ups
10 double-unders
5 med ball cleans
10 AbMat sit-ups

FRIDAY

4 supersets of:
A1. Bench press, 10 reps
A2. Strict pull-ups, 10 reps

With a partner, complete 5000-meter row for time:
• Alternate on the rower every 250 meters
• Non-rowing partner holds ring plank from 50th to 200th meter of each row interval

SATURDAY

4 supersets of:
A1. Kettlebell front rack step-up, 8 reps per side
A2. Kettlebell single-leg Romanian deadlifts, 8 reps per side
A3. Dumbbell row, 8 reps per side

With a partner, complete 150 burpees for time:
• Non-working partner holds barbell overhead
• Reps only count while partner is in static hold

Week of 2019.08.12 - 2019.08.17

MONDAY

Barbell complex – build to a heavy set of:
1 hang power snatch + 2 power snatches + 3 overhead squats

“Big Helen”
3 rounds for time:
600-meter run
21 kettlebell swings (70 lb / 53 lb)
7 ring muscle-ups (or 15 chest-to-bar pull-ups)

TUESDAY

“DT”
5 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 push jerks

3 supersets of:
A1. AbMat sit-up, 30 reps
A2. Superman hold, 30 seconds

WEDNESDAY

For time:
1-mile run
50 dumbbell snatches
400-meter med ball run
50 wall ball shots
30 single-dumbbell devil presses

THURSDAY

Front squat: build to a heavy set of 3 reps

5 rounds for time:
20-calorie row
7 squat clean thrusters (115 lb / 80 lb)
20 push-ups

FRIDAY

3 super sets of:
A1. Romanian deadlift, 10 reps (moderate weight)
A2. Weighted wall sit, 1 minute

Every minute on the minute for 15 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – double-unders, 40 seconds
Minute 3 – burpees, 40 seconds

SATURDAY

Box squat: 8 x 3 reps at a heavy load to parallel

3 rounds for time:
800-meter run
20 toes-to-bars
20 box jumps