Week 24

Barbell Strength

Cycle 24

High Rep: Work to 6 Rep Max

Low Rep: Work to 1 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

#42

4 Rounds

75m Farmers Walk
10 OHS
200m Run

#40

3 Rounds

40 Lunges
7 Burpees
10 DB Snatches
10 Med Ball Cleans

#12

AMRAP in 8 min

3, 6, 9, 12, 15, …
Russian Twists
Wall Balls

#18

12 min AMRAP

12 Pull ups
10 KB Swings
14 Sit-ups

#31

EMOM for 16 min

EVEN – 12 DB Snatch
ODD – 12 Burpee over DB

Cardio

Day 1

4 Rds:
12 Step-Ups
15 Squat Jumps
12 Walking Lunges
10 Box Jumps

Day 2

20 min Tabata:
Alternate between
Row
Burpees

Day 3

8 Rds:
200m Run-Fast
200m Run-Easy

Day 4

6 min of Rowing
4 min of Walking Lunges
6 min of Rowing

Day 5

16 min AMRAP:
15 Squat Jumps
20 Walking Lunges
12 Step-Ups

Bench Press

Bench Cycle 24 – Low Rep Cycle 3

Day 1

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

Day 2

Medium
4, 3, 2, 1
Increase Wt Each Set

Day 3

Heavy
2, 2, 1, 1
Increase Wt Each Set

Weekly Challenge

30 min Run

Run as far as possible in 30 min!