Programming 1/13- 1/17

Monday Time Cap: 22:00

For time:

100 Double-unders

Then, Five rounds of:

10 Dumbbell deadlift (75lbs–>70lbs kbs) same weight for men and women?

10 Dumbbell front squat (75lbs–>70lbs kbs) have athlete stand on elevated surface if using KBs for same ROM DBs

10 Handstand push-ups

Then, 100 Double-unders

Tuesday For max

Back Squat 5-5-5-5-5 reps

Wednesday Time Cap: 30:00

Four rounds for time of:

400m Run

50 Squats



Complete as many rounds as possible in 10 minutes of:

8 Toes to bar

8 Dumbbell thruster (35lbs) Men and women use same weights?

12 Dumbbell walking lunge (35lbs)

Friday For max of each

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps