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

MON 10/10

A. 3 sets:

Behind the neck (strict) press x 5-8 reps

(Rest 30 sec)

Kneeling torso row x 5-8 reps (1 sec pause in top & bottom)

(Rest 60 sec)

 

B. Partner WOD!

12 min AMRAP:

3 burpee box jumps (24/20")

6 goblet squat (53/35#)

9 KB swing (same KB)

*alternating full rounds

 

C. Cool Down:

Puppy pose + thread the needle x 30 sec per arm

Pigeon x 1 min per side

 

TUES 10/11

A. 3 sets:

Pause Front Squat (3 sec pause at bottom) x 4 reps

(Rest 2 mins)

 

B. 5 rounds for time:

200m run (75th st)

7 Hang power clean (115/75#)

10 HR pushups

 

C. Cool Down:

Spiderman lunge x 1 min/side

Scorpion x 30 sec/side

 

WED 10/12

A. 4 sets:

Sumo deadlift @ tempo x 4-6 reps

(Rest 30 sec)

Standing Banded row x AMRAP 30 sec

(Rest 90 sec)

 

B. 4 rounds for time:

50 Double Unders

100m SA OH carry - switch arm at 50m mark (NTE 53/35#)

 

C. Cool Down:

Seated straddle x 30 sec L, R, C

Calf stretch on rig x 30 sec per side

 

THUR 10/13

A. Power Clean + Push jerk - 12 min to build to tough single

 

B. 4 rounds for time:

In 2 mins...

row 400m/300m (guys/gals)

AMRAP box jump (step down) (24/20")

(rest/walk 2 mins)

*goal is more reps per round

 

C. Cool Down:

Lax ball roll traps (against wall)

 

FRI 10/14

A. 3 sets:

DB/KB step up x 16-20 steps

(Rest 1 min)

Banded lat pull downs x 10-15

(Rest 1 min)

 

B. With a partner, complete 6 rounds for time (3 each):

P1: 500m row

P2: AMRAP - 10 Alt DB Snatch, 15 situps

*When P1 is done rowing, they will pick up wherever P2 left off in the AMRAP. 

 

C. Cool Down:

Foam roll lats & t-spine

 

SAT 10/15

Saturday surprise!

 

SUN 10/16

Rest.