Workout of the Day: 12/12/16 - 12/18/16

MON 12/12

A. 4 sets:

Pause Back squat x 6-6-4-4 (2 sec pause in bottom)

(Rest 30 sec)

Single-arm KB/DB bent-over row x 6 reps/arm

(Rest 90 sec)

 

B. For time:

1000m row or 800m run (72nd st), then...

3 rounds:

10 Pushups

20 Alt. Single arm/leg V-ups

20 Air Squats

 

TUES 12/13

A. 3 sets:

Single-arm overhead carry x 100m (switch arms at 77th st)

(Rest 1 min)

Side plank rotations (on elbow) x 30 sec/side

(Rest 1 min)

 

B. 14 min EMOM:

even - 20-40 DUs

odd - seated DB press x 8-10 reps

 

C. Accumulate 45-60 sec chin over bar hold (supinated grip)

 

WED 12/14

A. Every 2 mins x 7 sets:

Power clean + Hang power clean + Hang Squat clean

*Add weight as able but technique is the priority!

 

B. With a partner:

3 rounds for time of...

40 KB Swings (53/35#)

30 Box Jumps (24/20") 

20 DB Burpee deadlifts (moderate wt)

*split reps evenly, one person works at time; go in order

 

THUR 12/15

A. 4 sets:

Strict Pullups x 5 reps

(Rest 60 sec)

Handstand work x 45-60 sec

(Rest 60 sec)

 

B. 5 sets for max reps:

30 sec - row (cals)

30 sec - rest

30 sec - lateral box step overs

30 sec - rest

 

C. 2 sets:

10 hollow lifts + 10 sec hollow hold

10 supermans + 10 sec superman hold

 

FRI 12/16

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

*goal is to increase weight from 7-5-3, then decrease on last set of 7 but have it be heavier than the 1st set of 7

(rest 2 mins b/w sets)

 

B. For time:

25 push press (95/65#)

50 lateral jumps over bar

25 push press

 

SAT 12/17

Annual UGLY SWEATER HOLIDAY WOD & POTLUCK BRUNCH! WOD @ 9am, Brunch @ 10am. The workout will be a free class and we are suggesting a small donation for Toys for Tots (new unwrapped toy or cash for CFPR to shop for you). 

Drinks provided. Bring a dish to share. All friends and family welcome!

 

SUN 12/18

SUNDAY STRETCH class @ 10am or rest.