Week 02

Barbell Strength

Cycle 2

High Rep: 12, 10, 8, 6

Low Rep: 2, 2, 2, 2, 2, 2

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

Endurance

#15

AMRAP in 10 min

15 Wall Balls
15 Cal Row

#7

1-to-10 Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Power Clean
Push Press

#42

4 Rounds

16 Walking Lunges
20 Goblet Squats
10 Push ups

#9

1-to-10-to-1 Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
9, 8, 7, 6, 5, 4, 3, 2, 1
Plate Ground to Overhead
KB Deadlift

#26

EMOM for 12 min

6 DB Push Press
6 Wall Balls

Cardio

Day 1

4 Rds:
400m Run
100 Jump Rope

Day 2

20 min Tabata:
Row

Day 3

1600m (1 mile) Run
2 min Rest
1600m (1 mile) Run

Day 4

8 min of Step Ups
8 min of Jump Rope

Day 5

18 min AMRAP:
250m Row
50 Jump Rope

Bench Press

Bench Cycle 2 – Target Weight Cycle 2

Day 1

Light
12, 12, 12
at 60% target weight

Day 2

Medium
5, 5, 5, 5
at 75% target weight

Day 3

Heavy
3, 3, 3, 3, 3
at 90% target weight

Weekly Challenge

100 cal Row

Row 100 calories in the shortest amount of time as possible!