Week of 2018.01.22 – 2018.01.27

MONDAY

Back squat: 4 x 5 reps at 70%-75%-80%-85% of 1-rep max

"18.Zero"
21-15-9 for time of:
Dumbbell snatches (50 lb / 35 lb)
Burpees, jumping over the dumbbell

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Workout Standards
• At the bottom of the movement, both heads of the dumbbell must touch the ground.
• The non-lifting hand and arm may not be in contact with the body during the repetition.
• The athlete may not switch hands until the dumbbell is below eye-level; switching overhead is not permitted.
• The burpee starts with the dumbbell next to the athlete. After each burpee, the athlete must jump laterally over the dumbbell. Reps where the athlete jumps in front of or behind the dumbbell will not count.
• The athlete must jump backward and forward during the burpee; stepping back or stepping forward will be considered scaling.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches (35 lb / 20 lb)
Burpees, stepping over the dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches (20 lb / 10 lb)
Burpees, stepping over the dumbbell

TUESDAY

Kipping or butterfly pull-up practice, 5 minutes

As many rounds and reps as possible in 6 minutes of:
5 pull-ups
10 push-ups
16 alternating forward lunges
Rest 3 minutes, then repeat.

Double-kettlebell front rack hold, 3 x 45 seconds

WEDNESDAY

Deadlift: 5 x 5 reps at 75% of 1-rep max

Every minute on the minute for 12 minutes:
Minute 1 – Ground-to-overhead (75 lb / 55 lb), as many reps as possible in 40 seconds
Minute 2 – Battle rope, 40 seconds
Minute 3 – Waiter's carry, 150 feet (switch sides after 75 feet)

THURSDAY

4 supersets of:
A1. Narrow-grip bench press, 8 reps
A2. Dumbbell row, 8 reps per side

Alternating with a partner, row 10 x 250 meters for time:
• Each partner completes 10 rounds
• Rest only while your partner is rowing

FRIDAY

As many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
12 front squats (95 lb / 65 lb)
4 burpee box jumps (24" / 20")

Rest 5 minutes, then as many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
8 front squats (115 lb / 80 lb)
4 burpee box jumps

Rest 5 minutes, then as many rounds and reps as possible in 5 minutes of:
75 double-unders buy-in
4 front squats (135 lb / 95 lb)
4 burpee box jumps

SATURDAY

4 supersets of:
A1. Single-leg kettlebell/dumbbell Romanian deadlift, 8 reps
A2. Turkish get-up, 2 reps per side

For time:
50 shoulder-to-overheads (45 lb / 35 lb)
50 AbMat sit-ups
40 shoulder-to-overheads (65 lb / 45 lb)
40 AbMat sit-ups
30 shoulder-to-overheads (85 lb / 55 lb)
30 AbMat sit-ups
20 shoulder-to-overheads (105 lb / 65 lb)
20 AbMat sit-ups
10 shoulder-to-overheads (125 lb / 75 lb)
10 AbMat sit-ups