Workout of the Day - Week of 6/13/16 - 6/19/16

Monday 6/13

A. 3 sets:  

Paused front squat x 5 reps

(rest 2 minutes)

 

B. 5 min AMRAP:

30 DU

12 Pushups

 

(rest 2 minutes)

 

5 min AMRAP:

30 DU

6 Pull-ups

 

Tuesday 6/14

A. 3 sets:

Deadlift x 5 reps

(rest 30 seconds)

Single-arm DB row x10-15/arm

(rest 2-3 minutes)

 

B. Teams of 2, split reps evenly:

From 0:00-4:00

Max row calories

From 4:00-8:00

Max hanging knee raises (strict, no kipping/swinging)

From 8:00-12:00

Max KBS (53/35#)

 

Wednesday 6/15

A. 12 min AMRAP:

200m Run (75th st)

12 SDLHP (75/55#)

6 Burpees

(rest exactly 6 minutes, then repeat the AMRAP)

*Goal on today is to get the exact same score

 

Thursday 6/16

A. 3 Sets:

Barbell backracked RFESS x4-6/leg

(rest 60 sec after both legs)

 

B. 3 sets:

Close-grip bench x 6 reps (building to a 6RM on the last set)

(no rest)

Strict pull-ups x AMRAP

(rest 2+ mins)

 

C. Side plank - one set max duration

 

Friday 6/17

A. Power clean ladder -- 1 rep EMOM for 12 sets

(goal is to add 5-10# per minute)  

 

B. With a partner for time:

Row 3000m

*alternate every 500m

 

Saturday 6/18

Saturday surprise!

 

Sunday 6/19

Rest or Open Gym :)