Friday 2019.05.03

For time:
40 handstand push-ups
40 toes-to-bars
750-meter row
30 double-dumbbell box step-overs
50-foot dumbbell overhead walking lunge, left arm
50-foot dumbbell overhead walking lunge, right arm

Time permitting – rope climb practice: accumulate 10 ascents, not for time

Week of 2019.04.29 - 2019.05.04

MONDAY

Press complex: 1 push press + 1 push jerk + 1 split jerk; build to heavy rep of the complex over a minimum of 6 sets

10-9-8-7-6-5-4-3-2-1 reps for time:
Double-dumbbell push presses (50 lb / 35 lb)
Complete 20 double-unders after every round of push-presses

Weighted AbMat sit-ups: 3 x 25 reps

TUESDAY

5 rounds for time:
400-meter run
10 squat cleans (135 lb / 95 lb)
15 burpees

WEDNESDAY

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest 3 minutes between rounds

Every minute on the minute for 12 minutes:
Even: Burpee, 10 reps
Odd: Ring dip, 15 reps

THURSDAY

Snatch: 14 x 1 rep every 30 seconds (7 minutes total) at 65-75% of 1-rep max

For time:
80 wall ball shots
60-calorie row
40 wall ball shots
30-calorie row

FRIDAY

For time:
40 handstand push-ups
40 toes-to-bars
750-meter row
30 double-dumbbell box step-overs
50-foot dumbbell overhead walking lunge, left arm
50-foot dumbbell overhead walking lunge, right arm

Time permitting – rope climb practice: accumulate 10 ascents, not for time

SATURDAY

For time:
800-meter run
21 deadlifts (275 lb / 185 lb)
21 box jumps (30” / 24”)
400-meter run
15 deadlifts
15 box jumps
200-meter run
9 deadlifts
9 box jumps

Plank: 2 x 40-second front plank / 40-second left side plank / 40-second right side plank

Friday 2019.04.26

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