Workout of the Day: 1/2/17 - 1/8/17

MON 1/2

A. 4 sets:

Deadlift x 4 reps @ tempo (3 sec down, 1 sec on floor)

(Rest 30 sec)

Standing banded row x 8 reps

(Rest 90 sec)

 

B. With a partner, 12 min AMRAP:

30 Double unders

6 Renegade Rows (Pushup, Row R, Row L = 1 rep)

*Alternate full rounds

 

TUE 1/3

A. Five sets:

Back squat x 3 reps

(Rest 2 mins b/w sets)

 

B. For time:

21-15-9 reps

Hang Power Cleans (115/75#)

Pullups

*30 sec forearm plank after each round

 

WED 1/4

A. 3 sets:

Wall walks x 3-4 reps

(Rest 45 sec)

10 hollow lifts + 5 hollow rocks + 10 sec hollow hold

(Rest 60-90 sec)

 

B. 4 min AMRAP:

7 Burpees

7 Box Jumps (24/20")

 

Rest exactly 4 minutes, and then . . .

 

4 min AMRAP:

12 KB Swings (53/35#)

12 MB Situps (20/14#)

 

THUR 1/5

A. Partner WOD!

1.5.95 Workout to Benefit Seattle's Bravest Charity

4 rounds for time:

29 Ground to Overhead (120/85#)

200m Farmer's Carry (each partner carries 2 items - 20/14# medball & 35/26# KB)

5 Rope Climbs

40 Wallballs (20/14#)

*split reps, one person works at a time, except farmer's carry which will be done together every round

 

FRI 1/6

A. 3 sets:

Front-racked Reverse Lunges x 5/leg (alt legs)

(Rest 45 sec)

Bicep curls x 8-10/arm (alt arms)

(Rest 60 sec)

 

B. 5 rounds for reps:

30 sec - Toes to bar

30 sec - rest

30 sec - Row or AD for cals

30 sec - rest

 

SAT 1/7

Saturday surprise!

 

SUN 1/8

SUNDAY STRETCH @ 10am or rest.