Workout of the Day: 10/31/16 - 11/6/16

MON 10/31

A. 3 sets:

100m farmer's carry (77th st)

(Rest 30 secs)

Standing banded row x 8-12 reps

(Rest 90 sec)

 

B. For time:

1200m row

20 pushups

30 situps

10 pushups

20 situps

5 pushups

10 situps

 

TUES 11/1

A. 3 Sets:

Split squat x 8-10 reps/leg

(Rest 60 secs)

Strict Pullups x 6-10 reps

(Rest 90 secs)

 

B. 14 min AMRAP:

24 DUs

12 KB Swings (53/35#)

300m run (78th st)

 

WED 11/2

A. Every 2 mins x 8 sets:

2 Hang Power Clean + 1 Hang Squat Clean

*Build to challenging complex across 8 sets but form is top priority!

 

B. 5 rounds for time:

5 Deadlifts (NTE 275/185#)

12 box jumps (24/20")

 

THUR 11/3

A. 4 sets:

Close-Grip Bench Press x 3-5 reps

(Spot partner)

Hollow hold x 20-40 sec

(Rest 90 secs)

 

B. 3 rounds for reps:

45 sec - Renegade Row (no pushup) (Row R + Row L = 1)

45 sec - Lateral box step-overs

45 sec - Toes to Rig

90 sec - rest

 

FRI 11/4

A. 4 Sets:

Back squat x 3-5 reps

(Rest 2 mins)

 

B. With a partner, complete five rounds each for time of:

Row 250 meters

10 Wallballs (20/14#)

*alternate full rounds

 

SAT 11/5

Saturday surprise!

 

SUN 11/6

Rest.