Week of 2019.04.22 - 2019.04.27

MONDAY

Back squat: 5 x 5 reps of 1 1/4 squats* at 60% of 1-rep max
* Full descent to bottom position, 1/4 ascent, return to bottom position, full ascent

Every 6 minutes for 3 rounds (18 minutes total):
500-meter row
50 double-unders
15 burpees

TUESDAY

4 supersets of:
A1. Double-dumbbell standing press, 10 reps
A2. Double-dumbbell lateral raise, 10 reps

"Helen”
3 rounds for time:
400-meter run
21 kettlebell swings (53 lb / 35 lb)
12 pull-ups

WEDNESDAY

5 rounds for time:
30 wall ball shots
20 alternating dumbbell snatches (50 lb / 35 lb)
15 box jumps (24” / 20”)

Farmer’s walk: 2 x 200m

THURSDAY

4 supersets of:
A1. Bench press, 6 reps
A2. Barbell row, 10 reps

Every minute on the minute for 12 minutes:
Minute 1 – run, 200 meters
Minute 2 – weighted walking lunge, 50 feet
Minute 3 – toes-to-bar, 12 reps

FRIDAY

5 working sets each arm:
7 dumbbell deadlifts
7 dumbbell power cleans
7 dumbbell push presses
Complete all movements on one side before switching to the other side.

As many rounds and reps as possible in 12 minutes of:
5 deadlifts (225 lb / 155 lb)
10 handstand push-ups

SATURDAY

With a partner, complete for time:
1-mile run (together)
100 power snatches (75 lb / 55 lb)
100 thrusters (95 lb / 65 lb)
100-calorie row
100 ring push-ups
100 power cleans (115 lb / 80 lb)