Week 15

Barbell Strength

Cycle 15

High Rep: 10, 8, 6, 4

Low Rep: 4, 3, 2, 1, 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

#25

EMOM for 12 min

1 Deadlift
1 Power Clean
1 Front Squat
1 Push Press

#20

AMRAP in 12 min

20 SDHP
10 Strict Press

#37

1 Round

8, 6, 4, 2 OHS
* increasing weight,
400 m Run &
40 2xJump Rope
between sets

#43

5 Rounds

8 Barbell G2OH
10 Burpees over Bar

#40

3 Rounds

100m Farmers Walk
10 Pushups
10 Deadlift

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 15 – Drop Set Cycle 1

Day 1

Light
8, 12, Max Rep
Decreasing Wt Each Set

Day 2

Medium
6, 8, Max Rep
Decreasing Wt Each Set

Day 3

Heavy
4, 6, Max Rep
Decreasing Wt Each Set

Weekly Challenge

100 cal Row

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