Week of 2018.04.30 – 2018.05.05

MONDAY

4 supersets of:
A1. Kettlebell front-rack step-up, 12 reps (6 per side)
A2. Weighted glute bridge, 12 reps

For time:
500-meter row buy-in
5 rounds of –
• 30 double-unders
• 10 goblet squats

TUESDAY

Dead-stop deadlift: 4 x 5 reps at approximately 75% of 1-rep max

Every minute on the minute for 12 minutes:
Minute 1 – alternating dumbbell snatch, 16 reps
Minute 2 – box jump, 12 reps
Minute 3 – rope climb, 2 reps

WEDNESDAY

As many rounds and reps as possible in 25 minutes of:
800-meter run
50 wall ball shots
25 toes-to-bars

THURSDAY

18-15-12-9 reps for time of:
Rowing for calories
Power cleans (155 lb / 105 lb)
Burpees over barbell

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

FRIDAY

Push press: 4 x 8 reps at 75% of 1-rep max

30-20-10 reps for time of:
Kettlebell swings (53 lb / 35 lb)
Sumo deadlift high pulls
Kettlebell walking lunges

SATURDAY

With a partner, complete:
10 x 200-meter run*
10 x 250-meter row*
3 rounds of –
• 100 air squats
• 60 push-ups
• 40 pull-ups

* Complete runs and rows relay-style, alternating partners every 200-meter run and 250-meter row.