Week of 2019.07.01 - 2019.07.06

MONDAY

Back squat: 3 x 5 reps at 70% of 1-rep max

27-21-15-9 reps for time:
Wall ball shots
Box jumps
200-meter run after each round

TUESDAY

Every 5 minutes for 5 rounds (25 minutes total):
50 double-unders
25 kettlebell swings (53 lb / 35 lb)
25 kettlebell sumo deadlifts
10 burpees to a 6-inch target

Ring plank: 3 x 45 seconds

WEDNESDAY

4 supersets of:
A1. Bench press, 5 reps (as heavy as possible)
A2. Weighted pull-up, 5 reps

4 rounds for time:
10 double-dumbbell power clean and jerks (53 lb / 35 lb)
15 ring rows

THURSDAY

Closed for Independence Day

FRIDAY

Push press: 3 x 5 reps at a heavy load

With a partner, complete for time:
150-calorie row
150 single-arm alternating dumbbell devil presses (50 / 35 lb)

SATURDAY

2 rounds for time:
400-meter run
20 toes-to-bars
400-meter run
20 chest-to-bar pull-ups
400-meter run
20 burpees

Week of 2019.06.24 - 2019.06.29

MONDAY

Barbell complex, 10 x 1 rep on the minute at a heavy working load:
hang squat clean + thruster + push jerk

“Dumbbell Fran”
21-15-9 reps for time of:
Dumbbell thrusters (50 lb / 35 lb)
Pull-ups

TUESDAY

27-21-15-9 reps for time:
Rowing for calories
American-style kettlebell swings (53 lb / 35 lb)
Box jumps

2 sets of:
Ring plank, 45 seconds
Side plank, 30 seconds per side

WEDNESDAY

Push press: 3 x 7 reps at a moderate load

Every minute on the minute for 10 minutes:
Even minutes – row for calories (18 cal / 13 cal)
Odd minutes – deadlift, 5 reps (275 lb / 185 lb, or 50-60% of 1-rep max)

THURSDAY

Bench press: 3 x 10 reps at 70% of 1-rep max

For time:
400-meter run
21 front squats (135 lb / 95 lb)
21 burpee chest-to-bar pull-ups
400-meter run
15 front squats
15 burpee chest-to-bar pull-ups
400-meter run
9 front squats
9 burpee chest-to-bar pull-ups

FRIDAY

Power snatch: build to heavy double

Every 5 minutes for 4 rounds (20 minutes total):
Row for calories (20 cal / 15 cal)
30 air squats
7 power snatches (115 lb / 80 lb)

SATURDAY

For total time, with no rest between workouts –

3 rounds of:
15 power cleans (115 lb / 80 lb)
20 push-ups

2 rounds of:
Rowing for calories (27 cal / 21 cal)
75 double-unders

1-mile run