Week of 2017.10.16 – 2017.10.21

MONDAY

Build to a heavy complex of 3 strict presses + 3 push presses (minimum of 6 sets)

As many rounds and reps as possible in 14 minutes of:
400-meter run
12 goblet squats
12 kettlebell swings

TUESDAY

Kipping / butterfly pull-up practice, 10-15 minutes

As many rounds and reps as possible in 6 minutes of:
5 pull-ups
10 push-ups
5/5 alternating weighted step-ups (20")
Rest 3 minutes, then repeat.

WEDNESDAY

Deadlift, 4 x 8 reps (65-70% of 1-rep max)

With a partner, complete as many rounds and reps as possible in 12 minutes of:
5 power cleans
10 toes-to-bars
Alternate after each partner completes one round.

THURSDAY

4 sets of:
A1. Bench press, 6 reps
A2. Barbell Pendlay row, 10 reps

5 rounds for time of:
20 wall ball shots
30 double-unders

FRIDAY

Interval Training
Complete every 6 minutes for 5 rounds:
Row for calories (15 cal / 12 cal)
20 dumbbell snatches
10 box jumps

Tabata
4 rounds of:
20-second hollow body hold
10-second rest
20-second arch body hold
10-second rest

SATURDAY

With a partner, complete:
1-mile run
50 burpees
50 ring rows
50 air squats
800-meter run
40 burpees
40 ring rows
40 air squats
400-meter run
30 burpees
30 ring rows
30 air squats
Run together; split other reps as desired.