Week of 2018.08.20 – 2018.08.25

MONDAY

Back squat: build to heavy triple

21-15-9 reps for time of:
Rowing for calories
Thrusters (95 lb / 65 lb)

TUESDAY

4 supersets of:
A1. Single-arm kneeling dumbbell strict press, 10 reps per side
A2. Single-arm dumbbell bench row, 10 reps per side

Every minute on the minute for 15 minutes:
Minute 1 – run, 200 meters
Minute 2 – double-dumbbell snatch*, 12 reps (45 lb / 25 lb)
Minute 3 – AbMat sit-up, 15 reps
* Scale to 12 alternating single-arm dumbbell snatches (6 per side)

WEDNESDAY

1-mile run for time, then ...

100-calorie row for time, then ...

Every minute on the minute for 9 minutes:
Even minutes – battle rope jumping jacks, 30 seconds
Odd minutes – arch body hold, 30 seconds

THURSDAY

Bench press: 4 x 10 reps at 65% of 1-rep max

With a partner, complete as many rounds and reps as possible in 15 minutes of:
3 wall ball shots
3 kettlebell swings
3 box jumps
6 wall ball shots
6 kettlebell swings
6 box jumps
9 wall ball shots
9 kettlebell swings
9 box jumps
... etc., adding 3 reps to all movements each round. Alternate after each partner completes one movement.

FRIDAY

Deadlift: build to a heavy single.

21-15-9 reps for time of:
Deadlifts (135 lb / 95 lb)
Lateral burpees over barbell

Rest 2 minutes, then ...

21-15-9 reps for time of:
Shoulder-to-overheads (115 lb / 80 lb)
Push-ups

SATURDAY

Strict pull-up: 3 x 10 reps

4 rounds for time of:
50 double-unders
50 air squats
15 toes-to-bars
400-meter run