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)

Wednesday 2019.01.23

Clean complex: 1 power clean + 1 hang squat clean + 1 jerk; build to a heavy rep of the complex

Every minute on the minute for 12 minutes:
Minute 1 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, left side
Minute 2 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, right side
Minute 3 – 20 AbMat sit-ups
Cap each movement at :45 seconds

Week of 2019.01.21 - 2019.01.26

MONDAY

Back squat: 8 x 1 set every 2 minutes of 1 pause squat (3-second hold at bottom) + 2 squats at 65% of 1-rep max

MLK Day Workout
As many rounds and reps as possible in 14 minutes:
19 burpees
29 kettlebell swings
19 goblet squats
68 double-unders

TUESDAY

Strict press: 4 x 6 reps at 70% of 1-rep max

As many reps as possible in 16 minutes of:
Minute 1 – battle rope
Minute 2 – rope climb
Minute 3 – hand-release push-ups
Minute 4 – dumbbell deadlifts (50 lb / 35 lb)

WEDNESDAY

Clean complex: 1 power clean + 1 hang squat clean + 1 jerk; build to a heavy rep of the complex

Every minute on the minute for 12 minutes:
Minute 1 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, left side
Minute 2 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, right side
Minute 3 – 20 AbMat sit-ups
Cap each movement at :45 seconds

THURSDAY

Thrusters: build to a heavy set of 5 reps, working from the rack

"Christine"
3 rounds for time:
500-m row
12 deadlifts (bodyweight)
21 box jumps (24” / 20”)

FRIDAY

Snatch: build to heavy squat snatch

As many rounds and reps as possible in 12 minutes of:
3 power snatches (115/80)
6 handstand push-ups
9 pull-ups

SATURDAY

2 rounds for time:
25-calorie row
25 toes-to-bars

2 rounds for time:
100 double-unders
15 power cleans (155 lb / 105 lb)

2 rounds for time:
40 wall ball shots
20 burpees