Week 40

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Weightlifting

Upper / Lower Cycle 10
Day 1
LOWER B
Deadlift 6, 6, 6
Front Squat 10, 10, 10
Reverse Lunge 10, 10, 10
KB Swing 15, 15, 15
Sit-ups 3 sets
Day 2
UPPER A
Bench Press 12, 12, 12
Barbell Row 10, 10, 10
Overhead Press 12, 12, 12
Chest Supported Row 10, 10, 10
Curl 12, 12, 12
Light Bench/Push-up 3 sets near failure
Day 3
LOWER A
Back Squat 12, 12, 12
Romanian Deadlift 10, 10, 10
Lunges 10, 10, 10
Calf Raises 15, 15, 15
Toes-to-Bar 3 sets

Functional Strength

Cycle 14

High Rep: 5, 5, 3, 1

Low Rep: 3, 3, 2, 2, 1, 1

DAY 1


Back Squat

DAY 2A

Snatch

DAY 2B

Overhead Press

DAY 3


Front Squat

DAY 4A

Overhead Press

DAY 4B

Clean & Jerk

DAY 5A

Clean

DAY 5B

Deadlift

Functional Endurance

#30

EMOM for 15 min
5 Goblet Squats
4 Lunges
3 Push ups
#31

EMOM for 16 min
EVEN – 10 KB Swings
ODD – 10 Wall Balls
#43

5 Rounds
10 Front Squats
12 Push Press
15 Sit-ups
200m Row
#6

1 Round
10 Push ups
20 Air Squats
30 Hang Power Snatch
40 S2OH
50 V-ups
#20

AMRAP in 12 min
12 Med Ball Lunges
12 Hang Power Clean

Cardio

Day 1
6 Rds:
5 Burpees
10 Box Jumps
200m Run
Day 2
20 min Tabata:
20 sec Run
10 sec Walk
Day 3
1600m Run
40 Walking Lunges
Day 4
4 min of Burpees
4 min of Jump Rope
4 min of Step Ups
4 min of Jump Rope
Day 5
16 min AMRAP:
20 Walking Lunges
10 Step-Ups
15 Squat Jumps

Weekly Challenge

20 min Jump Rope Challenge
Complete as many reps of Jump Rope as possible in 20 min!