Week of 2018.11.12 - 2018.11.17

MONDAY

Front squat: 10 x 3 reps on the minute at 70-75% of 1-rep max

30-20-10 reps for time:
Kettlebell swings (53 lb / 35 lb)
Toes-to-bars

TUESDAY

Press complex: 3 push presses + 1 split jerk, building to a heavy rep of the complex

For time:
42 wall ball shots
21 box jumps (30” / 24”)
30 wall ball shots
15 box jumps
18 wall ball shots
9 box jumps

WEDNESDAY

Romanian deadlift: 3 x 10 reps at ~50% of deadlift 1-rep max

As many rounds and reps as possible in 10 minutes of:
12 kettlebell sumo deadlift high pulls
12 hand-release push-ups
12 ring rows

THURSDAY

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

FRIDAY

For time, using a single dumbbell:
50-calorie row
50 alternating dumbbell snatches
50 alternating dumbbell lunges
25 dumbbell push presses, left side
50-calorie row
25 dumbbell push presses, right side
50 alternating dumbbell lunges
50 alternating dumbbell snatches
50-calorie row

SATURDAY

With a partner, complete for time:
1-mile run
50 burpees
50 pull-ups
50 air squats
800-meter run
40 burpees
40 pull-ups
40 air squats
400-meter run
30 burpees
30 pull-ups
30 air squats
Complete each run together; split other work as desired.