Week 27

Barbell Strength

Cycle 1

High Rep: 10, 8, 6, 5, 5

Low Rep: 5, 5, 5, 5, 5

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

#51

EMOM for 21 min

Min 1 – 200m Row
Min 2 -10 KB Swings
Min 3 – 10 Box Jumps

#34

20 Rd Tabata

Wall Ball G2OH
Cossack Lunges
* Left Leg
Cossack Lunges
* Right Leg
Air Squats

#29

EMOM for 14 min

6 Front Squats

#1

21-15-9 Ladder

Hang Power Clean
V-ups
Squat Jumps

#4

9-15-21 Ladder

Deadlift
Burpee Over Bar

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 1 – Target Weight Cycle 1

Day 1

Light
12, 12, 12
at 60% target weight

Day 2

Medium
5, 5, 5, 5
at 75% target weight

Day 3

Heavy
3, 3, 3, 3, 3
at 90% target weight

Weekly Challenge

20 min Jump Rope Challenge

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