Workout of the Day - 11/28/16 - 12/4/16

MON 11/28

A. 3 sets:

Back squat x 8-10 reps

(Rest 45 sec)

DB/KB Bent-over row x 8-10 reps/arm

(Rest 90-120 sec)

 

B. 4 rounds for reps:

35 sec - T2B

35 sec - Plank up/downs

35 sec - Lateral box step up & overs (24/20")

(70 sec rest)

 

TUES 11/29

A. 5 sets:

3-position Power Clean (high hang, top of knee, floor)

*build to challenging complex but positioning/form is key!

(Rest 90-120 sec b/w sets)

 

B. 3 rounds for time:

10 Hang power cleans (115/75#)

10 Burpee box jumps (24/20")

 

WED 11/30

A. 3 sets:

Wall walks (+ 3 sec hold) x 3-5 reps

(Rest 30-60 sec)

Hollow lifts x 10 reps + 10-20 sec hollow hold

(Rest 90 sec)

 

B. With a partner, alternate tasks to complete AMRAP in 12 minutes:

12 KB Swings (53/35#)

36 DUs

200m run (75th st)

(i.e., partner 1 does KBS, partner 2 then does DUs, partner 1 runs...etc)

 

THUR 12/1

A. 3 sets:

Front-racked reverse lunges x 6-8/leg

(Rest 60 sec)

Strict pullups x 6-8 reps

(Rest 90 sec)

 

B. For time:

40 Calorie Row

20 Alt. DB Snatch (45/25#)

40 Situps

20 Alt. DB Snatch

 

FRI 12/2

A. Deadlift @ tempo x 7-7-5-5 (TEMPO: 3 sec down, 1 sec on the ground)

(Rest 2 mins b/w sets)

*Goal is to increase weight each set but maintain tempo

 

B. For max reps:

3 min - Burpees

2 min - Single-arm DB push press (alt. arms)

1 min - Lateral jumps over plate

 

SAT 12/3

Saturday surprise!

 

SUN 12/4

"Sunday Stretch" class at 10am OR Rest :)