Week 21

Barbell Strength

Cycle 21

High Rep: 6, 6, 6, 6, 6

Low Rep: 3, 2, 3, 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

#22

AMRAP in 14 min

8 Barbell Squats
16 Wall Ball Squats
24 Sit-ups

#18

AMRAP in 12 min

8 Curls
8 Nose Breakers
8 Barbell Rows

#17

AMRAP in 12 min

20 KB Thrusters
20 Burpees

#52

EMOM for 26 min

ODD – 100m Row
EVEN – 10 Push Press

#51

3 Rounds

400m Run
20 KB Swings
10 Pull ups

Cardio

Day 1

4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups

Day 2

20 min Tabata:
Burpee Box Jumps

Day 3

800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy

Day 4

6 min of Jump Rope
5 min of Row
4 min of Step-Ups
3 min of Walking Lunges
2 min of Box Jumps
1 min of Burpees

Day 5

16 min AMRAP:
200m Run
15 Burpees
10 Step-Ups

Bench Press

Bench Cycle 21 – Drop Set 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

5K Row

Row 5K as quick as possible!