Workout of the Day - 12/5/16 - 12/11/16

MON 12/5

A. 4 sets:

DB Strict Press x 8-10 reps

(Rest 30 sec)

Kneeling band lat pull downs x 10-15 reps

(Rest 60 sec)

 

B. 15 min AMRAP:

200m run (75th st)

10 MB Situps (20/14#)

15 Russian Kettlebell Swings (62/44#)  

 

TUE 12/6

A. 4 sets:

Pause Front Squat or Overhead Squat x 5-7 reps (2 sec pause in bottom)

(Rest 60 sec)

Bent-over torso row x 6-8 reps/arm

(Rest 90 sec)

 

B. 3 rounds for reps:

1 min - Renegade Rows (1 rep = pushup, row R, row L)

1 min - Double unders

1 min - wallballs (20/14#)

(1 min rest) 

 

 

WED 12/7

A. 3 sets:

Sumo Deadlift @ tempo x 8-6-4

(Rest 60 sec)

Chin over bar hold x max

(Rest 90 sec)

 

B. 4 rounds for reps:

In 2 mins, complete...

250m row

Max reps KB swings (53/35#)

(Rest 2 mins b/w rounds)

 

 

THUR 12/8

A. 3 sets:

30 sec handstand hold

(Rest as needed)

5 hollow lifts + 5 supermans + 10 sec superman hold

(Rest 90 sec)

 

B. 5 rounds for time:

10 alt. DB Snatch (45/25#)

7 Burpee box jumps (24/20")

 

 

FRI 12/9

A. 4 sets:

Back-racked Split Squats x 8 reps/leg

(Rest 60 sec)

DB Bicep Curls x 8 reps/arm

(Rest 60 sec)

 

B. For time:

15-12-9 reps of..

Thrusters (75/55#)

Pullups

V-ups

 

 

SAT 12/10

Saturday surprise!

 

 

SUN 12/11

SUNDAY STRETCH class at 10am or Rest :)