Workout of the Day: 12/26/16 - 1/1/17

MON 12/26

CLOSED. Hope you all had a very merry Christmas!

 

TUE 12/27

A. Four sets:

Sumo Deadlift x 5 reps

(Rest 45 sec)

SA DB Press (strict) x 8 reps/arm

(Rest 60 sec)

 

B. For time:

21 Burpees

12 Hang Power Clean + Overhead (95/65#)

15 Burpees

9 HPC + OH

9 Burpees

6 HPC + OH

3 Burpees

3 HPC + OH

 

WED 12/28

A. 3 sets:

DB/KB Walking lunges x 12-14 steps

(Rest 60 sec)

Strict Pullups x 3-5 reps

(Rest 90 sec)

 

B. For max reps:

2 min - row or AD for cals

(1 min rest)

2 min - Kettlebell swings (53/35#)

(1 min rest)

2 min - Lateral jumps over KB

(1 min rest)

2 min - Ring rows

 

THUR 12/29

A. 4 sets:

Handstand work x 45-60 sec

(rest as needed)

Double unders x 30-45 reps

(rest as needed)

 

B. 8 min AMRAP:

2-4-6-8-10-12 etc.

Box jump (24/20")

DB Snatch (alt. arms)

*score= highest completed round + extra reps

 

FRI 12/30

A. Every 2:30 x 6 sets:

Power Clean x 1.1.1 (rest 10 sec b/w singles)

 

B. For time:

10 Toes to bar

10 Pushups

20 Knees to elbows

20 Burpees

30 V-ups

30 Squat thrusts

 

SAT 12/31

Saturday Surprise! 

 

SUN 1/1

CLOSED. Happy New Year, CFPR! Sunday Stretch will resume next Sunday, January 8th.