Week 01

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

#35

24 Rd Tabata

Sit ups
DB Push Press
KB Swings

#26

EMOM for 12 min

Min 1 – 200 m Row
Min 2 – 10 Deadlift
Min 3 – 40 2xJump Rope

#16

AMRAP in 10 min

3 Hang Power Clean
3 DB Push Press
(+3 every rd)

#5

50-40-30-20-10 Ladder

50 Push Press
40 Deadlift
30 Push ups
20 Hang Power Cleans
10 Burpees

#2

21-15-9

Burpees
KB Swings
2xJump Rope

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!