Week 11

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Week 47

Barbell Strength

Cycle 21

High Rep: 6, 6, 6, 6, 6

Low Rep: 3, 2, 3, 2, 2

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

#14

AMRAP in 8 min
10 Pull ups
10 Goblet Squats
#10

12-10-8-6-4-2
DB Snatch
Push ups
Step ups
#20

AMRAP in 12 min
12 Good Mornings
20 Russian Twists
8 Pull ups
#27

EMOM for 14 min
Min 1 – 20 Goblet Squats
Min 2- 40 Jumping Jacks
Min 3 – 10 Push ups
Min 4 – 20 V-ups
Min 5 – 10 Burpees
Min 6 – 10 Walking Lunges
Min 7 – Rest
#48

15 Rounds
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Cardio

Day 1
4 Rds:
250m Row
15 Squat Jumps
10 Burpees
10 Step-Ups
Day 2
20 min Tabata:
Burpee Box Jumps
Day 3
800m Run-Fast
800m Run-Easy
400m Run-Fast
400m Run-Easy
200m Run-Fast
200m Run-Easy
Day 4
6 min of Jump Rope
5 min of Row
4 min of Step-Ups
3 min of Walking Lunges
2 min of Box Jumps
1 min of Burpees
Day 5
16 min AMRAP:
200m Run
15 Burpees
10 Step-Ups

Bench Press

Bench Cycle 21 – Drop Set Cycle 7 – Test Week
Day 1
Work to 1 Rep Max
Day 2
Max Reps at Fixed Weight
(45, 135, or 225 lbs)
Day 3
Max Reps at Fixed Weight
(45, 135, or 225 lbs)

Weekly Challenge

5K Row
Row 5K as quick as possible!