Week of 2018.10.08 - 2018.10.13

MONDAY

21-18-15-12-9 reps for time:
Rowing for calories
Kettlebell swings (53 lb / 35 lb)

Followed immediately by 4 rounds for time:
400-meter run
10 kettlebell hang snatches, left side
10 kettlebell hang snatches, right side

TUESDAY

Back squat:
5 reps at 80% of 1-rep max
4 reps at 87.5% of 1-rep max
3 reps at 95% of 1-rep max

"Nasty Girls”
3 rounds for time:
50 air squats
7 muscle-ups (substitute 15 chest-to-bars)
10 hang power cleans (135 lb / 95 lb)

WEDNESDAY

Deadlift: build to heavy triple

“Diane”
21-15-9 reps for time:
Deadlifts (225 lb / 155 lb)
Handstand push-ups

THURSDAY

Turkish get-ups: 10-15 minutes of practice

For time:
100 double-unders
50 AbMat sit-ups
200-meter med ball run
80 double-unders
40 AbMat sit-ups
200-meter med ball run
60 double-unders
30 AbMat sit-ups
200-meter med ball run
40 double-unders
20 AbMat sit-ups
200-meter med ball run
20 double-unders
10 AbMat sit-ups
200-meter med ball run

FRIDAY

Strict press:
5 reps at 80% of 1-rep max
4 reps at 87.5% of 1-rep max
3 reps at 95% of 1-rep max

As many rounds and reps as possible in 6 minutes of:
3 push presses (95 lb / 65 lb)
3 lateral burpees over barbell
6 push presses
6 lateral burpees over barbell
9 push presses
9 lateral burpees over barbell
… etc., adding 3 reps to both movements each round

Rest 3 minutes, then repeat at a heavier load (115 lb / 80 lb).

SATURDAY

4 supersets of:
A1. Kettlebell front rack step-up, 16 reps (8 reps per side)
A2. High box jump, 10 reps

With a partner, complete for time:
100 wall ball shots
100 med ball ground-to-overheads
100 burpees
50 med ball knee raises
800-meter med ball run*
50 med ball knee raises
100 burpees
100 med ball ground-to-overheads
100 wall ball shots

* Partners run together and pass one med ball between them as necessary.