Week of 2018.09.10 - 2018.09.15

MONDAY

Back squat –
If you do not know your 1-rep max: find a heavy single rep
if you know your 1-rep max: 3 x 10 reps at 60% of 1-rep max

2 rounds for time:
Row for calories (25 cal / 20 cal)
20 kettlebell swings
15 box jumps
200-meter run
20 kettlebell swings
15 box jumps

TUESDAY

Barbell complex: 1 squat clean + 1 front squat + 1 shoulder-to-overhead, building to a heavy rep of the complex

Every minute on the minute for 10 minutes:
Even – 50 double-unders
Odd – 15 hand-release push-ups

WEDNESDAY

Strict press: build to heavy single rep

As many rounds and reps as possible in 12 minutes of:
5 power snatches (115 lb / 75 lb)
10 deadlifts (115 lb / 75 lb)
15 toes-to-bars

THURSDAY

5 intervals of 1 minute on, 1 minute off (10 minutes total):
Rowing for total calories

Rest 5 minutes, then ...

5 intervals of 1 minute on, 1 minute off (10 minutes total):
Burpees for total reps

Rest 5 minutes, then ...

5 intervals of 1 minute on, 1 minute off (10 minutes total):
Rope climbs for total reps

FRIDAY

Kettlebell front-rack lunge: 3 x 50 feet

For time:
400-meter run
30 kettlebell snatches
30 AbMat sit-ups
400-meter run
20 kettlebell snatches
20 AbMat sit-ups
400-meter run
10 kettlebelle snatches
10 AbMat sit-ups

SATURDAY

In teams of 3, complete as many rounds and reps as possible in 30 minutes of:
100-calorie row
75 wall ball shots
50 power cleans (95 lb / 65 lb)*
* Increase load by 20 lb for men and 10 lb for women each round.