Week 13

Barbell Strength

Cycle 13

High Rep: 10, 8, 6, 4, 4, 4

Low Rep: 2, 2, 1, 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

#49

AMRAP in 20 min

400m Run
20 Air Squats
15 Sit-ups
10 Burpees

#13

AMRAP in 8 min

8 Nose Breakers
8 Bench Press
8 SDHP

#9

1-to-10-to-1 Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10
9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Clean
DB Jerk

#32

EMOM for 16 min

2 Deadlift
2 Front Squat
2 S2OH

#33

16 Rd Tabata

Shoulder Taps
Spidermans
Right Plank
Left Plank

Cardio

Day 1

3 Rds:
250m Row
200m Run
12 Burpees
20 Jump Rope
10 Box Jumps
12 Walking Lunges

Day 2

21 min Tabata:
Alternate between
Row
Burpees
Jump Rope
Box Jumps
Walking Lunges
Step-Ups
Squat Jumps

Day 3

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

Day 4

3 min of Rowing
3 min of Burpees
3 min of Jump Rope
3 min of Box Jumps
3 min of Walking Lunges
3 min of Step-Ups
3 min of Squat Jumps

Day 5

20 min AMRAP:
200m Run
250m Row
10 Burpees
40 Jump Rope
12 Box Jumps
16 Walking Lunges
12 Step-Ups
15 Squat Jumps

Bench Press

Bench Cycle 13 – Pyramid Cycle 6

Day 1

Light
12, 10, 8, 6
Increase Wt Each Set

Day 2

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

Day 3

Heavy
5, 4, 3, 2, 1
Increase Wt Each Set

Weekly Challenge

1 Week 1000 Rep Challenge

Complete the following in the shortest amount of time!
(can pause for breaks or split across multiple days)

100 Goblet Squats
100 Push ups
100 KB Swings
100 KB Deadlift
100 Pull ups
100 DB Push Press
100 Lunges
100 Sit ups
100 DB Snatches
100 Wall Balls