Week 11


Week 14

Barbell 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


Endurance

#39

2 Rounds
12 Burpees
20 Walking Lunges
20 KB Swings
#51

15 Rounds
10 Wall Balls
5 Push ups
2 Power Clean
#1

21-15-9 Ladder
Thrusters
Med Ball Cleans
V-ups
#45

AMRAP in 20 min
10 KB Swings
8 Box Jumps
6 DB Presses
4 Burpees
#52

1 Round
1600m Run
800m Row
25 Burpees
100 2xJump Rope

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

Bench Press

Bench Cycle 14 – Pyramid Cycle 7 – Test Week
Day 1
Work to 1 Rep Max
Day 2
Max Reps at Fixed Weight
(45, 135, or 225 lbs)
Day 3
Max Reps at Fixed Weight
(45, 135, or 225 lbs)

Weekly Challenge

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