Week of 2017.12.18 – 2017.12.23

MONDAY

Front squat, 4 x 8 reps at 70% of 1-rep max

Complete 3 rounds of:
Rowing for calories (25 cal / 20 cal)
15 box jumps (24" / 20")
10 kettlebell swings (70 lb / 53 lb)
Rest 2 minutes between rounds.

TUESDAY

Push press, 5 x 5 reps at 70-75% of 1-rep max

Every minute on the minute for 15 minutes:
Minute 1 – Burpees to a 6" target, 10 reps
Minute 2 – Ring rows, 10 reps
Minute 3 – Power snatches, 10 reps (75 lb / 55 lb)

WEDNESDAY

5 to 10 minutes of double-unders practice

3 rounds for time:
30 wall ball shots
75 double-unders

Ab-mat sit-ups, 3 x 35 reps

THURSDAY

4 sets not for time:
A1. Bench press with a 4141 tempo*, 6 reps
A2. Strict pull-up, 10 reps
* 4-second descent, 1-second pause, 4-second ascent, 1-second pause

3 rounds for time:
10 deadlifts (275 lb / 185 lb)
15 ring push-ups

FRIDAY

Back squat:
5 reps at 70% of 1-rep max
4 reps at 75% of 1-rep max
3 reps at 80% of 1-rep max
2 reps at 85% of 1-rep max
Build to a heavy single

For time:
30 toes-to-bars
30 handstand push-ups
30 power cleans (135 lb / 95 lb)
30 handstand push-ups
30 toes-to-bars

SATURDAY

For time:
50-calorie row
45 bar-facing burpees
40 thrusters (95 lb / 65 lb)
35 sumo deadlift high pulls (95 lb / 65 lb)
10 rope climbs