Week of 2019.01.28 - 2019.02.02

MONDAY

4 sets of:
15-cal row
50-foot double-dumbbell walking lunges
15-cal row
3-minute rest

10-9-8-7-6-5-4-3-2-1 reps for time: 
Box jumps (30” / 24”)
Handstand push-ups

TUESDAY

3 rounds for time with a 30-minute cap:
25-cal row
3 mini-rounds of
• 3 bar muscle-ups
• 10 hand-release push-ups
• 15 wall ball shots
5 hang squat cleans (165 lb / 110 lb)

WEDNESDAY

For time:
5 deadlifts (315 lb / 215 lb)
50 double-unders
10 deadlifts (275 lb / 185 lb)
50 double-unders
15 deadlifts (225 lb / 155 lb)
50 double-unders
20 deadlifts (185 lb / 125 lb)
50 double-unders

3 sets of 45-sec ring plank + 30-sec left side plank + 30-sec right side plank

THURSDAY

4 sets of:
10 bench presses (as heavy as possible each set; try to increase load from set to set)
15 burpees
20 ring rows
3-minute rest

3 rounds for time:
30 kettlebell swings (53 lb / 35 lb)
15 reps squat complex: air squat + squat to box jump

FRIDAY

Back squat – 5 sets of:
3 reps at 75% of 1-rep max
15-second rest
6 reps at 60% of 1-rep max

As many rounds and reps as possible in 10 minutes of:
1 devil press (50 lb / 35 lb)
2 toes-to-bars
2 devil presses
4 toes-to-bars
3 devil presses
6 toes-to-bars
… etc., increasing devil press by 1 rep and toes-to-bar by 2 reps each round

SATURDAY

With a partner, complete as many rounds and reps as possible in 25 minutes of:
30 bar-facing burpees
40 thrusters (95 lb / 65 lb)
50-calorie row (non-rowing partner holds barbell overhead)