Week of 2016.09.19 – 2016.09.24

MONDAY

A. Front squat, 10 reps at 70% x 3 sets; rest 90 to 120 seconds
B. Rope climb, 1 rep on the minute x 7 minutes
C. Chest-to-bar butterfly pull-ups practice, 7 minutes

As many rounds and reps as possible in 7 minutes of:
7 wall ball shots (30 lb. / 20 lb. / 14 lb.)
14 Russian-style kettlebell swings (heavy)

TUESDAY

A. Strict press; Rule of 6
B. Strict handstand push-up progression; complete 30 reps

3 rounds for time:
8 strict ring dips
10 lateral box jumps
12 burpees

WEDNESDAY

Every minute on the minute for 12 minutes:
Even minutes: power clean + hang power clean + hang clean (light to moderate; increase weight throughout)
Odd minutes: strict toes-to-bar or toes-through-rings, 6 to 10 reps

Every minute on the minute for 10 minutes:
Even: hang power snatch, 5 reps
Odd: pistol squat progression, 4 left / 4 right

Every minute on the minute for 16 minutes:
Minute 1: row for calories (15 cal / 10 cal)
Minute 2: dumbbell lunges (heavy), 10 steps
Minute 3: dumbbell overhead hold, 30 seconds
Minute 4: front leaning rest on rings, 30 seconds

THURSDAY

A. Kipping handstand push-up practice, 8 minutes
B. Muscle-up practice, 8 minutes
C. Push press, 8 reps x 4 sets

4 rounds of 30 seconds work / 30 seconds rest:
Minute 1: horizontal ring rows
Minute 2: double-unders
Minute 3: row

FRIDAY

Banded deadlifts, 2 reps x 8 sets (50-75% – speed- and recovery-based); rest 60 seconds

"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

SATURDAY

In teams of 3, complete:
300 double-unders
3 minutes front plank
150-calorie row
150 knees-to-elbows
1-mile run
Partition any way you like