Workout of the Day: 12/19/16 - 12/25/16

MON 12/19

A. 3 sets:

Back-racked reverse lunge x 12 steps (6/leg, alt legs)

(Rest 30 sec)

Band pull-aparts x 10 reps

(rest 90 sec)

 

B. 4 rounds for reps:

In 2 mins, complete...

250m row or 200m run (75th st)

Max hang squat cleans

(rest 2 mins)

 

TUES 12/20

A. 4 sets:

Ring Rows x 5 reps @ tempo (2 sec pause at chest, 3 sec down)

(Rest 30 sec)

2-3 wall walks + 5 sec hold

(Rest 90 sec)

 

B. 5 rounds for time:

20 Double unders

20 situps

 

WED 12/21

A. Every 2 mins x 6 sets:

Power clean x 1-2 reps

 

B. In 7 mins:

30 pullups, then AMRAP...

Burpee box jumps (24/20") 

 

THUR 12/22

A. Every 2:30 x 5 sets:

Front squat or OH squat @ tempo x 4 reps (3 sec down, 1 sec at bottom)

 

B. For time:

2000m row

 

C. Optional:

2-3 sets:

Plank x 30-60 sec

(Rest as needed)

 

FRI 12/23

A. 4 sets:

2 Strict Press+ 4 Push Press

(Rest 30 sec)

5-7 hollow lifts + 10 sec hollow hold

(Rest 90 sec)

 

B. 5 rounds for reps:

40 sec - KB swings (53/35#)

40 sec - rest

40 sec - burpees to 6" target OH

40 sec - rest

 

SAT 12/24

Saturday surprise!

 

SUN 12/25

Closed. Merry Christmas!