Week 09

Barbell Strength

Cycle 9

High Rep: 10, 10, 10, 10

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

#20

AMRAP in 12 min

20 Walking Lunges with Plate
20 Squats with Plate

#42

4 Rounds

200m Run
25 Wall Balls
10 Up-downs

#6

10-20-30-40-50 Ladder

10 Plate G2OH 45#
20 Plate G2OH 35#
30 Plate G2OH 25#
40 Plate G2OH 15#
50 Plate G2OH 10#

#50

1 Round

500m Row
21 Thrusters
400m Row
15 Power Cleans
300m Row
9 OHS

#11

AMRAP in 8 min

6 Pull ups
8 Push ups
10 SDHP

Cardio

Day 1

5 Rds:
300m Row
30 Jump Rope
10 Burpees
15 Walking Lunges

Day 2

20 min Tabata:
Alternate between
Row
Jump Rope

Day 3

6 Rds:
400m Run-Fast
1 min Rest

Day 4

8 min of Run
6 min of Jump Rope
4 min of Burpees

Day 5

20 min AMRAP:
300m Row
12 Burpees
40 Jump Rope

Bench Press

Bench Cycle 9 – Pyramid Cycle 2

Day 1

Light
12, 10, 8, 6
Increase Wt Each Set

Day 2

Medium
8, 6, 4, 2
Increase Wt Each Set

Day 3

Heavy
5, 4, 3, 2, 1
Increase Wt Each Set

Weekly Challenge

Functional Fitness Total

Find your maximum Squat, Strict Press, and Deadlift!