Workout of the Day: 10/24/16 - 10/30/16

MON 10/24

A. 3 sets:

DB/KB step-ups x 6-8/leg

(Rest 30 secs)

Kneeling banded lat pull downs x 10-15 reps

 (Rest 60 secs)

 

B. Complete 4 rounds for time:

300m run (78th st)

12 KB Swings (53/35#)

30 sec hollow hold (can be accumulated)

 

C. Cool Down:

Foam roll lats & t-spine

 

TUES 10/25

A. Every 2 min x 7 sets:

1 deadlift + 1 power clean + 1 HPC

*build in weight as able - technique is priority!

 

B. 5 min AMRAP:

1 Hang power clean (95/65#)

1 Burpee

2 Hang power clean

2 Burpees

3 Hang power clean

3 Burpees

4 Hang power clean

4 Burpees

5 Hang power clean

5 Burpees…etc.

 

C. Cool Down:

Lax ball roll traps

Scorpion x 30 sec/side

 

WED 10/26

A. 4 sets:

Behind the neck press x 4-6 reps

(Rest 30 secs)

Plank up/downs x 30 secs

(Rest 90 secs)

 

B. 5 rounds for reps:

30 sec - DUs

30 sec - rest

30 sec - pullups

30 sec - rest

 

THUR 10/27

A. 4 sets:

Pause Back Squat (2 sec pause in bottom) x 3-5 reps

(Rest 60 secs)

Banded Pull-aparts x 8-12 reps

(Rest 60 sec)

 

B. 3 rounds for times (record individual round times):

10 Alt. DB snatch (5/arm) (45/25#)

15 Box jumps (24/20")

20 V-ups

(Rest 2 mins b/w rounds)

 

FRI 10/28

A. 4 sets:

Sumo Deadlift @ tempo x 3-5 reps

(Rest 2 mins)

 

B. For time, complete:

1000m row

 

(Rest as needed)

 

C. 3 sets:

plank w/ feet on medball x 30-60 sec

(rest as needed)

 

SAT 10/29

Annual Partner Pumpkin WOD! Halloween costumes strongly encouraged :)

We will also have pumpkin carving from 10am-noon. Please bring a pumpkin & carving tools. All family & friends welcome. 

 

SUN 10/30

Rest.