Week of 2017.01.30 – 2017.02.04

MONDAY

A. Front-rack step-up, 3 x 5 reps per side
B. Strict pull-up, 5 x 2 below max reps

Time trial:
500-meter row

TUESDAY

4 sets of:
A1. Half-kneeling press, 6-10 reps
A2. Side plank with raised leg, 30-60 seconds

As many rounds and reps as possible in 8 minutes of:
5 deadlifts (225 lb. / 185 lb.)
40 double-unders

WEDNESDAY

Hang power snatch:
3 reps at 60%
3 reps at 65%
3 reps at 70%
2 reps at 75%
1 rep at 85%

As many rounds and reps as possible in 4 minutes of:
7 toes-to-bars
10 push-ups
15 box jumps
Rest 1 minute, then repeat for 3 sets total. Rounds and reps accumulate; begin each set where you ended previous set.

THURSDAY

Every minute on the minute for 9 minutes:
Minute 1: bear crawl, 45 seconds
Minute 2: gorilla walk, 45 seconds
Minute 3: front plank, 30-45 seconds

Functional Range Conditioning

FRIDAY

Back squat, 5-3-2-1

Open Workout 12.1 (Modified)
Complete as many reps as possible in 7 minutes of:
Burpees onto a plate

SATURDAY

In a team of 3, complete as many rounds and reps as possible in 10 minutes of:
P1: 250-meter row
P2: Single-arm dumbbell thrusters, switching arms every 5 reps
P3: Farmer's hold
Rotate only when rower has completed 250 meters.

Rest 2 minutes, then repeat for 3 sets total.