Week of 2018.10.29 - 2018.11.03

MONDAY

3 supersets of
A1. Kneeling dumbbell strict press, 10 reps per arm
A2. Dumbbell row, 10 reps per arm

Every minute on the minute for 16 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – ring row, 40 seconds
Minute 3 – overhead barbell hold (from rack), 40 seconds
Minute 4 – wall sit, 40 seconds

TUESDAY

For time:
50 kettlebell swings
40 kettlebell walking lunges
30 burpees
20 kettlebell thrusters
10 weighted strict pull-ups
20 kettlebell thrusters
30 burpees
40 kettlebell walking lunges
50 kettlebell swings
Substitute dumbbells for kettlebell lunges and thrusters if appropriate loads are not available in kettlebells.

WEDNESDAY

Snatch complex – every minute on the minute for 10 minutes:
3 power snatches + 1 overhead squat

For time:
40 alternating dumbbell snatches
15 box jumps
30 alternating dumbbell snatches
15 box jumps
20 alternating dumbbell snatches
15 box jumps
10 alternating dumbbell snatches
15 box jumps

THURSDAY

As many rounds and reps as possible in 30 minutes of:
200-meter run
200-meter row
2 rounds of Cindy

“Cindy”
5 pull-ups
10 push-ups
15 air squats

FRIDAY

Deadlift: 5 x 5 reps at 75-80% of 1-rep max

5 rounds for time:
6 dumbbell man-makers
12 toes-to-bars
30 double-unders

SATURDAY

With a partner, complete as many rounds and reps as possible in 10 minutes of:
50 push presses (95 lb / 65 lb)
50 push presses (115 lb / 80 lb)
50 push presses (135 lb / 95 lb)

Rest 3 minutes, then with your partner complete as many rounds and reps as possible in 10 minutes of:
50 back squats (135 lb / 95 lb)
50 back squats (155 lb / 105 lb)
50 back squats (175 lb / 115 lb)

Rest 3 minutes, then with your partner complete as many rounds and reps as possible in 10 minutes of:
50 hang power cleans (115 lb / 80 lb)
50 hang power cleans (135 lb / 95 lb)
50 hang power cleans (155 lb / 105 lb)

Friday 2018.10.26

Strict press:
2 reps at 80% of 1-rep max
2 reps at 86%
1 rep at 92.5%
1 rep at 97.5%
1 rep at 100+% (new 1-rep max)

As many rounds and reps as possible in 6 minutes of:
8 pull-ups
8 American-style kettlebell swings
8 kettlebell push presses, left side
8 kettlebell push presses, right side

Rest 2 minutes, then repeat, picking up from the final rep completed in the first workout.

Wednesday 2018.10.24

Power clean: build to heavy single rep

Every 90-second interval for 4 sets:
Interval 1: double-kettlebell overhead hold (15 seconds) + overhead walk (50 feet) + farmer’s carry (50 feet)
Interval 2: dumbbell snatch (30 seconds left side + 30 seconds right side)
Interval 3: front plank (20 seconds) + left side plank (20 seconds) + right side plank (20 seconds)

Week of 2018.10.22 - 2018.10.27

MONDAY

4 supersets of:
A1. Hand-release push-up, 15 reps
A2. Rope climb, 2 reps

4 rounds for time:
400-meter run
15 box jumps
10 toes-to-bars

TUESDAY

Back squat:
2 reps at 80% of 1-rep max
2 reps at 86%
1 rep at 92.5%
1 rep at 97.5%
1 rep at 100+% (new 1-rep max)

5 rounds of 40 seconds work / 20 seconds rest:
Minute 1: Rowing for calories
Minute 2: Wall ball shots
Minute 3: Burpees
Your score is the total number of reps completed.

WEDNESDAY

Power clean: build to heavy single rep

Every 90-second interval for 4 sets:
Interval 1: double-kettlebell overhead hold (15 seconds) + overhead walk (50 feet) + farmer’s carry (50 feet)
Interval 2: dumbbell snatch (30 seconds left side + 30 seconds right side)
Interval 3: front plank (20 seconds) + left side plank (20 seconds) + right side plank (20 seconds)

THURSDAY

3 supersets of:
A1. Weighted split squat, 10 reps per side
• Weight may be dumbbells or barbell
• Rear foot may be on the ground or elevated
A2. Barbell glute bridge, 10 reps

For total rowing time:
1000-meter row
750-meter row
500-meter row
Rest 2-3 minutes between each row.

FRIDAY

Strict press:
2 reps at 80% of 1-rep max
2 reps at 86%
1 rep at 92.5%
1 rep at 97.5%
1 rep at 100+% (new 1-rep max)

As many rounds and reps as possible in 6 minutes of:
8 pull-ups
8 American-style kettlebell swings
8 kettlebell push presses, left side
8 kettlebell push presses, right side

Rest 2 minutes, then repeat, picking up from the final rep completed in the first workout.

SATURDAY

For time:
1-mile run
100 double-unders
21 deadlifts (225 lb / 155 lb)
800-meter run
100 double-unders
15 deadlifts (275 lb / 185 lb)
400-meter run
100 double-unders
9 deadlifts (315 lb / 205 lb)

Thursday 2018.10.18

Every minute on the minute for 12 minutes:
Minute 1 – weighted wall sit, 40 seconds
Minute 2 – weighted walking lunges, 40 seconds
Minute 3 – double-unders, 40 seconds

Then immediately into …

Every minute on the minute for 12 minutes:
Minute 1 – wall walk, 40 seconds
Minute 2 – squat jumps, 40 seconds
Minute 3 – burpees, 40 seconds

Ring plank: 3 x 1 minute