Week of 2017.01.16 – 2017.01.21

MONDAY

Martin Luther King Jr. Day Partner Workout

For time:

1963: "I Have a Dream" speech
19 synchronized burpees
63 cleans (115 lb. / 95 lb.)

1964: Civil Rights Act passed
19 synchronized burpees
64 wall ball shots

1964: Nobel Peace Prize awarded
19 synchronized burpees
64 pull-ups

1965: Voting Rights Act passed
19 synchronized burpees
65 kettlebell swings

1968: Assassinated
19 synchronized burpees
68 front squats

TUESDAY

4 sets of:
A1. See-saw dumbbell press, 6 reps per side
A2. Front-leaning rest on rings with external rotation circles, 45-60 seconds

Complete as many rounds and reps as possible in 5 minutes of:
15 deadlifts
10 toes-to-bars
5 shoulder-to-overheads

Rest 3 minutes, then complete as many rounds and reps as possible in 5 minutes of:
15 sit-ups
10 push-ups
5 shoulder-to-overheads

WEDNESDAY

Hang power snatch, 4-5 x 1 (90% of power snatch 1-rep max)

Complete as many rounds and reps as possible in 10 minutes of:
6 reps of handstand push-up progression
60 double-unders or 60 seconds of practice or jump with double-tap

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1: Battle ropes, 20-30 seconds
Minute 2: Single-arm kettlebell swing, left side, 12-15 reps
Minute 3: Single-arm kettlebell swing, right side, 12-15 reps

Functional Range Conditioning

FRIDAY

Back squat, 10-6-4-3

For time:
50 dumbbell thrusters, left side
50 dumbbell thrusters, right side
2 burpees on the minute
Thrusters may be partitioned any way the athlete likes.

SATURDAY

Team Fight Gone Bad

In teams of 2-3, complete 6 rounds for reps of:
1 minute wall ball shots (20 lb. / 14 lb.)
1 minute sumo deadlift high pulls (75 lb. / 55 lb.)
1 minute box jumps (20" / 20")
1 minute push presses (75 lb. / 55 lb.)
1 minute row for calories
1 minute rest
Reps may be partitioned any way the team likes.