Workout of the Day: 10/17/16 - 10/23/16

MON 10/17

A. Hang power clean x 6-4-2-6-4-2

(Rest 90 sec b/w sets)

 

B. 3 rounds for max reps:

1 min - lateral box step up & overs (24/20")

1 min - Supermans

1 min - Wallballs (20/14#)

1 min - MB Russian twists (20/14#) (L+R=1)

(1 min rest)

 

C. Cool Down:

Pigeon x 1 min/side

Child's pose x 30 sec

 

TUES 10/18

A. 3 sets:

Close-grip Bench Press x 4-6 reps

(spot partner)

Banded face pull x 8-12 reps

(Rest 2 min b/w sets)

 

B. For time, complete:

15-12-9 Pullups

Heavy KB swings (62/44#)

Burpees

 

D. Cool Down:

Scorpion x 30 sec/side

Lax ball roll traps & lats (against wall)

 

WED 10/19

A. 3 sets: Back squat x 6-8 reps

(Rest 90 sec)

 

B. 4 rounds for time:

36 DUs

12 DB Thruster (35/20#)

9 DB Burpee Deadlift (same DBs)

 

C. Cool Down:

Spiderman x 1 min/side

Calf stretch x 30 sec/side

 

THUR 10/20

A. 3 sets:

RDL @ tempo x 6-8 reps

(Rest 30 sec)

Ring dip x AMRAP-2

(Rest 90 sec)

 

B. With a partner...

Complete 3k row, switching every 500m

 

C. Cool Down:

Banded hammie stretch

 

FRI 10/21

A. 4 sets:

Single arm farmer carry x 100 ft (switch arms at 50ft mark)

 

B. For time:

400m run (79th st)

15 T2B

400m run

12 T2B

400m run

9 T2B

 

C. Cool Down:

Foam roll lats & t-spine

 

SAT 10/22

Saturday surprise!

 

SUN 10/23

Rest.