Week of 2019.06.10 - 2019.06.15

MONDAY

Deadlift: 5 x 5 reps with a 3-1-3-1 tempo* at 60-65% of 1-rep max
* 3-second descent; 1-second pause at the bottom; 3-second ascent; 1-second pause at the top

5 rounds for time:
20-calorie row
10 clean-and-jerks (75 lb / 55 lb)
2 rope climbs

TUESDAY

Back squat: 4 x 4 reps at 80-85% of 1-rep max

With a partner, for time:
200 wall ball shots
Begin with a 200-meter run together, and complete a 200-meter run together every 3 minutes.

WEDNESDAY

5 superset of:
A1. Bench press, 5 reps with a 21X1 tempo* (moderate to heavy load)
A2. Ring row static hold, 30 seconds
* 2-second descent; 1-second pause at the bottom; explosive ascent; 1-second pause at the top

Every minute on the minute for 12 minutes:
Minute 1 – hand-release push-ups, 40 seconds
Minute 2 – hollow body hold, 40 seconds
Minute 3 – battle rope, 40 seconds

THURSDAY

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

Rest 3 minutes, then …

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

FRIDAY

For time:
27 deadlifts (75 lb / 55 lb)
27 overhead squats
27 lateral burpees-over-barbell
21 deadlifts (95 lb / 65 lb)
21 overhead squats
21 lateral burpees-over-barbell
15 deadlifts (115 lb / 80 lb)
15 overhead squats
15 lateral burpees over barbell

SATURDAY

Every 6 minutes for 5 rounds (30 minutes total):
Row for calories (25 cal / 20 cal)
200-meter run
20 alternating dumbbell snatches
20 alternating dumbbell lunges