Friday 2019.08.30

Barbell step-up: 4 x 12 reps (6 per side)

As many rounds and reps as possible in 15 minutes of:
3 kettlebell swings
3 toes-to-bars
3 wall ball shots
6 kettlebell swings
6 toes-to-bars
6 wall ball shots
9 kettlebell swings
9 toes-to-bars
9 wall ball shots
… etc., incrementing each movement by 3 reps every round

Week of 2019.08.26 - 2019.08.31

MONDAY

3 supersets of:
A1. Strict press, 10 reps at 65-70% of 1-rep max
A2. Ring row, 20 reps

6 rounds for time:
21 AbMat sit-ups
15 burpees
9 dumbbell push presses (50 lb / 35 lb)

TUESDAY

40-30-20-10 reps for time:
Deadlifts (185 lb / 105 lb)
Pull-ups

Farmer’s carry: 4 x 100 meters

WEDNESDAY

Front squat – 3 sets of:
6 reps at 70% of 1-rep max
2 reps at 80% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
10 power snatches (75 lb / 55 lb)
10 box jumps (30” / 24”)

THURSDAY

Hang power clean: 10 x 3 reps (build to a moderate/heavy load)

Alternating rounds with a partner, complete as many rounds and reps as possible in 14 minutes of:
8 double-dumbbell power cleans
2 rope climbs

FRIDAY

Barbell step-up: 4 x 12 reps (6 per side)

As many rounds and reps as possible in 15 minutes of:
3 kettlebell swings
3 toes-to-bars
3 wall ball shots
6 kettlebell swings
6 toes-to-bars
6 wall ball shots
9 kettlebell swings
9 toes-to-bars
9 wall ball shots
… etc., incrementing each movement by 3 reps every round

SATURDAY

Every 6 minutes for 5 rounds (30 minutes total):
Row for calories (25 cal / 18 cal)
50 double-unders
16 alternating dumbbell lunges

Saturday 2019.08.24

4 supersets of:
A1. Kettlebell front rack step-up, 8 reps per side
A2. Kettlebell single-leg Romanian deadlifts, 8 reps per side
A3. Dumbbell row, 8 reps per side

With a partner, complete 150 burpees for time:
• Non-working partner holds barbell overhead
• Reps only count while partner is in static hold

Thursday 2019.08.22

Power clean: build to a heavy single rep

For time:
50 double-unders
25 med ball cleans
50 AbMat sit-ups
40 double-unders
20 med ball cleans
40 AbMat sit-ups
30 double-unders
15 med ball cleans
30 AbMat sit-ups
20 double-unders
10 med ball cleans
20 AbMat sit-ups
10 double-unders
5 med ball cleans
10 AbMat sit-ups