Week 53 (BONUS)

Barbell Strength

Cycle 27

High Rep: 21, 18, 15, 12

Low Rep: 4, 4, 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

#53 (BONUS)

AMRAP in 20 min

Deck of Cards
Reps = Card Value
Hearts = Burpees
Diamonds = KB Swings
Clubs = Goblet Squat
Spades = DB Presses

#53 (BONUS)

EMOM for 30 min

Min 1 – Burpees
Min 2 – Kettlebell Swings
Min 3 – Box Jumps
Min 4 – DB Presses
Min 5 – Jump Rope
Min 6 – Rest

#53 (BONUS)

20 Rd Tabata Doubled

2xJump Rope
KB Swings
Box Jumps
Pull ups
DB Press

#53 (BONUS)

3 Rounds

10 Burpee Box Jumps
20 KB Swings
30 2xJump Rope
Rest 1 min

#53 (BONUS)

5 Rounds

10 Deadlift
15 KB Swings
10 Lunges
1 min Plank Hold

Cardio

Day 1

50 Burpee Box Jumps

Day 2

2 Rds:
800m Run
100 Jump Rope

Day 3

3 Rds:
4 Burpees
10 Squat Jumps
16 Lunges

Day 4

4 Rds:
50 Jump Rope
250m Row

Day 5

5 Rds:
5 Burpees
400m Run

Bench Press

Bonus Bench Cycle

Day 1

21, 18, 15

Day 2

15, 12, 9

Day 3

9, 6, 3

Weekly Challenge

Warrior’s Endurance

3-mile (4800m) Run
Every 5 min, stop and do:
10 Push ups
10 Air Squat