Week 11


Week 12

Barbell Strength

Cycle 12

High Rep: Work to 5 Rep Max

Low Rep: Work to 2 Rep Max

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

#33

16 Rd Tabata
Plate G2OH
Plate toe taps
Hang Power Clean
#29

EMOM for 15 min
Min 1 – 8 SDHP
Min 2 – 8 OHS
Min 3 – 8 KB Swings
#50

EMOM for 15 min
10 Cal Row
#13

AMRAP in 8 min
6 Burpees
8 Lunges
10 Air Squats
#3

21-15-9 Ladder
DB Push Press
Goblet Squat
KB Deadlift

Cardio

Day 1
5 Rds:
200m Run
20 Jump Rope
12 Step-Ups
10 Burpees
Day 2
20 min Tabata:
Alternate between
Jump Squats
Step Ups
Jump Rope
Day 3
200m Run-Fast
400m Run-Easy
600m Run-Fast
800m Run-Easy
600m Run-Fast
400m Run-Easy
200m Run-Fast
Day 4
8 min of Jump Rope
6 min of Step Ups
4 min of Rowing
Day 5
18 min AMRAP:
250m Row
15 Walking Lunges
10 Squat Jumps

Bench Press

Bench Cycle 12 – Pyramid Cycle 5
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

1 hr Barbell Challenge
AMRAP in 1 hour
10 Deadlift, 10 Power Clean, 10 Front Squat,
10 Push Press, 10 Back Squat