Week of 2018.10.01 - 2018.10.06

MONDAY

Back squat: 2-2-2-2 reps at 80%-86%-92%-95% of 1-rep max

“Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

TUESDAY

Snatch complex: 1 power snatch + 2 hang power snatches + 3 overhead squats, building to a heavy rep of the complex

Every minute on the minute for 12 minutes:
Minute 1 – Wall walks, 40 seconds
Minute 2 – Battle rope, 40 seconds*
Minute 3 – Ring rows, 40 seconds
* If necessary in larger classes, athletes may share ropes, completing 30 seconds per person.

WEDNESDAY

Strict press: 2-2-2-2 reps at 80%-86%-92%-95% of 1-rep max

2 rounds for total reps:
2 minutes of rowing for calories
1 minute of rest
2 minutes of burpees
1 minute of rest
2 minutes of box jumps
1 minute of rest

THURSDAY

With a 4-minute running clock:
400-meter run
Power cleans, max reps in remaining time

Rest 2 minutes, then with a 4-minute running clock:
400-meter run
Power snatches, max reps in remaining time

Rest 2 minutes, then with a 4-minute running clock:
400-meter run
Shoulder-to-overheads, max reps in remaining time

Rest 2 minutes, then with a 4-minute running clock:
400-meter run
Front squats, max reps in remaining time (115 lb / 75 lb)

FRIDAY

Romanian deadlift: 4 x 8 reps at 50-60% of deadlift 1-rep max

Rowing “Helen”
3 rounds for time:
400-meter row
21 kettlebell swings (53 lb / 35 lb, American-style)
12 pull-ups

L-sit hold: 3 x 30 seconds
* Scale with L-sit taps

SATURDAY

As many rounds and reps as possible in 12 minutes:
5 dumbbell snatches
10 wall ball shots
10 dumbbell snatches
20 wall ball shots
15 dumbbell snatches
30 wall ball shots
… etc., adding 5 reps to snatches and 10 reps to wall balls each round.

Rest 3 minutes, then …

As many rounds and reps as possible in 12 minutes:
200-meter run
20 kettlebell overhead lunges
20 push-ups

Weighted Russian twists, 3 x 50 reps