Week of 2018.10.22 - 2018.10.27

MONDAY

4 supersets of:
A1. Hand-release push-up, 15 reps
A2. Rope climb, 2 reps

4 rounds for time:
400-meter run
15 box jumps
10 toes-to-bars

TUESDAY

Back squat:
2 reps at 80% of 1-rep max
2 reps at 86%
1 rep at 92.5%
1 rep at 97.5%
1 rep at 100+% (new 1-rep max)

5 rounds of 40 seconds work / 20 seconds rest:
Minute 1: Rowing for calories
Minute 2: Wall ball shots
Minute 3: Burpees
Your score is the total number of reps completed.

WEDNESDAY

Power clean: build to heavy single rep

Every 90-second interval for 4 sets:
Interval 1: double-kettlebell overhead hold (15 seconds) + overhead walk (50 feet) + farmer’s carry (50 feet)
Interval 2: dumbbell snatch (30 seconds left side + 30 seconds right side)
Interval 3: front plank (20 seconds) + left side plank (20 seconds) + right side plank (20 seconds)

THURSDAY

3 supersets of:
A1. Weighted split squat, 10 reps per side
• Weight may be dumbbells or barbell
• Rear foot may be on the ground or elevated
A2. Barbell glute bridge, 10 reps

For total rowing time:
1000-meter row
750-meter row
500-meter row
Rest 2-3 minutes between each row.

FRIDAY

Strict press:
2 reps at 80% of 1-rep max
2 reps at 86%
1 rep at 92.5%
1 rep at 97.5%
1 rep at 100+% (new 1-rep max)

As many rounds and reps as possible in 6 minutes of:
8 pull-ups
8 American-style kettlebell swings
8 kettlebell push presses, left side
8 kettlebell push presses, right side

Rest 2 minutes, then repeat, picking up from the final rep completed in the first workout.

SATURDAY

For time:
1-mile run
100 double-unders
21 deadlifts (225 lb / 155 lb)
800-meter run
100 double-unders
15 deadlifts (275 lb / 185 lb)
400-meter run
100 double-unders
9 deadlifts (315 lb / 205 lb)