Workout of the Day - 11/14/16 - 11/20/16

MON 11/14

A. Build to a heavy 3-rep deadlift in 20 mins

 

(rest as needed before part B)

 

B. 1 set max UNBROKEN strict pullups

 

C. Tabata superman/hollow hold

 

 

TUES 11/15

A. Backsquat x 5-3-3-1-1-1 reps

*Build to heavy 1-rep

 

B. 10 min AMRAP:

15 Kettlebell Swings (53/35#)

10 Burpees

200 Meter Run (75th st)

 

WED 11/16

A. Close-grip Bench - build to heavy 2 rep in 20 mins

 

B. 5 sets:

30 sec - Alt. DB snatch

30 sec - rest

30 sec - Double unders

30 sec - rest

 

THUR 11/17

A. "Fran"

21-15-9

Thrusters

Pullups

 

B. Core work (or option to do mobility):

3 sets:

15 situps (strict - hands by ears)

10 Toes to rig (slow descent)

45-60 sec plank

 

FRI 11/18

A. 3 sets:

Farmer's Carry x 100m (77th)

(rest 30 sec)

Standing banded row x 10-15 reps

(Rest 90 sec)

 

B. 12 min AMRAP w/ a partner:

12 row cals

7 Hang Power Cleans (115/75#

*alternate full rounds

 

SAT 11/19

Saturday Surprise!

 

SUN 11/20

Rest.